WOD

7/20/2017

CrossFit Dark Side – CrossFit 1: Paused Front Squat (3-3-3-3-3) 3 Second Pause in bottom Starting at 55-60% 2: Metcon (Time) 3 Rounds 20 Box Jumps Rx: 24/20” Rx+: 30/24” 20 Shoulder to Overhead Rx: 95/65# 20 Push UpsTime Cap: 18:00

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7/19/2017

CrossFit Dark Side – CrossFit 1: 500m Row (Time) Max Effort 500m Row 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 20 Tuck Ups 20 Ball Slams Rx: 25/15# 15 Pull Ups Rx+: Chest to Bar

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7/18/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastic Conditioning 3 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict Handstand Push Ups 10 Alt. Pistols After 3 Sets Handstand Walking Practice 1.A: Prison Rules – PSN (AMRAP – Rounds) Every :15 / 4:00 (16 Sets) 3 Unbroken Power SnatchesRest 1:00 Rx weight is 75/55# if you made it through all sets on 5/26/2017, add 10# for men and 5# for women (85/60#) 1.B: Prison Rules…

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7/17/2017

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) Starting at 80% 2: Metcon (Time) 3 Rounds 50 Double Unders 200m Farmer Carry Rx: 40/25# Rx+: 50/35#Time Cap: 15:00

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7/15/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Clean Lift Off Clean Pull Tall Power Clean Power Clean Power Clean (Lower) 2: Power Clean (OTM 15:00) 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Overhead Squat (3-3-3-3-3)

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7/14/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) EMOM 2:00 / 10:00 (5 Sets) 200m Run 7 Chest to Bars Rx+: 4/2 Ring Muscle UpsRest 2:00 1.B: Metcon (AMRAP – Reps) AMRAP 6:00 Max Wall Balls Rx: 20/14# Rx+: 30/20# -Every Minute stop and perform 20 double unders (starts with double unders)Rest 2:00 1.C: Metcon (Time) 30 Squat Snatches Rx: 95/65# Rx+: 135/95#Time Cap: 32:00

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7/13/2017

CrossFit Dark Side – CrossFit 1: Metcon (Calories) Calorie Row 1:00 / 1:00 x 10 2: Metcon (Time) 21-15-9 Hang Power Cleans Rx: 135/95# Rx+ 165/115# 3 Rope Climbs

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7/12/2017

CrossFit Dark Side – CrossFit 1: Pause Back Squat (3-3-3-3-3) 3 Second Pause In Bottom Of Squat. 2: Metcon (Time) 3 Rounds 400m Run 20 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# -Unbroken Sets of 10 -10 Burpees If You Break Before 10 or 20

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7/11/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 30 Burpees Over Bar 30 Deadlifts Rx: 185/125# Rx+: 225/155# 15 Handstand Push Ups Rx+: 30 Handstand Push Ups 2: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 10 Tuck Ups 10 Hollow Rocks :15 Hollow Hold 15 Supermans

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