WOD

6/15/2017

CrossFit Dark Side – CrossFit 1: Metcon (3 Rounds for reps) 3 Rounds of 1:00 Stations Double Unders Toes to Bar Kettlebell Swings Rx: 53/35# Rx+: 70/53# Plank, Left Plank, Right Plank RestPost Reps Per Round (3 Scores) (1 sec = 1 rep for plank) 2: Metcon (Distance) Conditioning :30 Row Sprint / 1:30 Rest x 7

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6/14/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) Starting around 75% 2: Metcon (Time) 3 Rounds 400m Run 15 Squat Snatches Rx: 75/55# 9 Handstand Push UpsTime Cap: 18:00

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6/13/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastic Conditioning :15/:15 x 15 (5 Sets Each) 1st: Top of Ring Hold 2nd: Lower to Bottom Ring Hold 3rd: Hollow Hold 2: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00/1:00 x 5 10 Pull Ups Rx+: 4/2 Ring Muscle Ups 15 Wall Balls Rx: 20/14# Rx+: 30/20# 15 Tuck Ups

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6/12/2017

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Burpee Box Jumps Rx: 24/20” 6 Hang Power Cleans Rx: 165/115# Rx+: 205/145#

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6/10/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets – Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Snatch 2: SN Lift + 2 SN + SN Bal (Every 1:30 / 15:00 (10 Sets)) Snatch Lift Off Snatch Snatch Snatch Balance 3: Tempo Snatch Pull (2-2-2-2-2) 5 Second Up 5 Second Down 4: Snatch Grip Push Press (3-3-3-3-3)

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6/10/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In – 600m Run w/ Dumbbell’s and Kettlebell Partner A: 15 Goblet Squats 10 Dumbbell Push Press 5 Burpees Partner B: Holds Plank -Switch once Partner A completes AMRAP

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6/09/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for reps) Alt. EMOM :40/:20 x 10 Calorie Row Perfect Push UpsRest 2:00 1.B: Metcon (Time) 30-20-10 1 Arm Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Pull Ups Right Into 100 Alt. Low Carry Dumbbell Lunges (Using 1 Dumbbell) – Switch Arms Every 10 Reps -10 Burpees if you set the dumbbell downTime Cap: 36:00

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6/07/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 25:00 20 Double Unders 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Wall Balls Rx: 20/14# Rx+: 30/20# 1 Rope Climb 2: Metcon (AMRAP – Reps) Core Conditioning AMRAP 5:00 Max Ab-Mat Sit Ups

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6/06/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) 4 – 6 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict HSPU’s 10 Alt. PistolsAdd weight or deficit if possible 2: Metcon (Time) 10 Strict Press Rx: 115/75# 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats

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