WOD

5/15/2017

CrossFit Dark Side – CrossFit 1: 3-Pos SN + OHS (1:30 / 15:00 (10 Sets)) 3 – Position Squat SN + 1 Overhead Squat 2: Metcon (Time) 10-20-30-40 Wall Balls Rx: 20/14# Rx+: 30/20# Kettlebell Swings Rx: 53/35#Rx+: 70/53#Time Cap: 18:00

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5/13/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy – In: 1000m Run (5 Laps) 6 Synchronized Burpees 20 Synchronized Alternating Lunges 30 Partner Med Ball Squat Tosses

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5/13/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets 1 SN Lift Off 1 SN Pull 1 Tall SN 1 SN Balance 1 Snatch 2: Pause SN + SN Balance (OTM 15:00) Pause Squat Snatch Snatch Balance 3: Snatch Pull (2-2-2-2-2) 4: Snatch Grip Push Press (5-5-5-5-5)

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5/12/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Odd: 12 BurpeesRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Snatches Rx+: Squat Snatches 10 Chest To Bars Rx+: 6/4 Bar Muscle Ups 20 Hollow RocksRest 2:00 1.C: Metcon (Time) 200m Dumbbell Farmer Carry 10 Dumbbell Manmakers 200m Dumbbell Farmer Carry

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5/11/2017

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Buy-In 50 Calorie Row 30 Double Under 5 Deadlifts Rx: 135/95# Rx+: 165/115# 5 Hang Power Cleans 5 Shoulder To OverheadBarbell Complex Must Be Unbroken – 5 Burpee Penalty If You Drop Early

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5/10/2017

CrossFit Dark Side – CrossFit 1: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime Cap: 16:00 2: CL + FSQ + Jerk (1:30 / 15:00 (10 Sets)) 1 Squat Clean 2 Front Squats 1 Jerk

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5/09/2017

CrossFit Dark Side – CrossFit 1.A: Gymnastic Cond. (Muscle Up Practice) (AMRAP – Rounds) 3 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict Handstand Push Ups 1.B: Muscle Up Practice – Class (No Measure) Muscle Up Practice 2 x 2 False Grip Pulls 2 x 2 Toes to Ring – Focus on the swing 2 x 2 Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the…

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5/08/2017

CrossFit Dark Side – CrossFit 1: Back Squat (12-12-12-12) 2: Metcon (Time) For Time 10,9,8…2,1 Power Snatch Rx: 95/65# Rx+: 115/85# 1,2,3…9,10 Toes to BarTime Cap: 16:00

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5/06/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets 1 Clean Lift Off 1 Clean Pull 1 Tall Clean 1 Jerk Balance 1 Press From Jerk Stance 1 Split Jerk 2: Clean and Jerk (OTM 15:00) 3: Clean Pull (2-2-2-2-2) Heavy! 4: Push Press (5-5-5-5-5)

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5/06/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run w/ Wall Ball & Kettlebell 40 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 40 Wall Balls Rx: 20/14# Rx+: 30/20# -Both partners can work at the same time.

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