WOD

6/17/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 5 Sets (From The Hang) Clean Pull Clean High Pull Hang Power Clean Hang Power Clean (Lower) 2: Hang Power Clean (OTM 15:00 ) Below Knee 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Paused Front Squat (3-3-3-3-3) 3 Second Pause In The Bottom

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6/17/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 Buy-In: 130/100 Calorie Row 150 Double Unders 60 Wall Balls Rx: 20/14# Rx+: 30/20# 15 Synchronized BurpeesCalories, Double Unders, and Wall Balls – 1 Working and 1 Resting

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6/16/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 10 Deadlifts Rx: 225/155 Rx+: 275/185# 10 Bar Facing Burpees Rest 2:00 800m Run 30 Back Squats Rx: 135/95# Rx+: 165/115# 800m Run Rest 2:00 400m Farmer Carry Rx: 53/35# Rx+: 70/53#Time Cap: 32:00

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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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