WOD

08/10/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 250/200m Row Partner B: 15 Wall Balls 15 Synchro Burpees

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08/08/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) Buy-In: 50/40 Calories 3 Rounds 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes to BarTime Cap: 22:00 2: Metcon (AMRAP – Reps) ***Extra Credit** AMRAP 6:00 Dumbbell Renegade Rows Rx: 40/25# Rx+: 50/35#

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08/07/2019

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 800m Run 20 Power Cleans Rx: 95/65# Rx+: 135/95# 400m Run 10 Power Cleans Rx: 145/105# Rx+: 185/125#Time Cap: 15:00

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08/06/2019

CrossFit Dark Side – CrossFit 1: Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups 2: Metcon (No Measure) Accessory Work – 3 Sets 10-20 GHD’s Handstand Walk Practice

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08/03/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Hang Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: 2 HCL + Jerk (1:30 x 10) 2 Hang Squat Cleans 1 Jerk 3: Press From Jerk Stance (2-2-2-2) 4: Enderton FSQ Complex (Build to a heavy complex ) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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08/03/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ KB & WB 30 Kettlebell Swings 30 Wall BallsSplit KB Swings & Wall Balls as needed.

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08/02/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/12 Calorie Row 5 Squat Cleans Rx: 135/95# Rx+: 185/125#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Deadlifts Rx: 135/95# Rx+: 185/125# 3 Wall WalksRest 2:00 and begin 1.C 1.C: Metcon (Time) 15 Burpees 400m Farmer Carry Rx: 40/25# Rx+: 50/35#

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08/01/2019

CrossFit Dark Side – CrossFit 1.A: Push Press (3-3-3) 1.B: Push Press (2-2) 2: Metcon (Time) 4 Rounds 15 Wall Balls Rx: 20/14# Rx+: 30/20# 15 Pull-UpsTime Cap: 15:00

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