WOD

01/11/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 200m Run Partner B: 250/200m Row or Ski, 16/12 Calorie Bike 50 DB Thrusters -DB can’t touch the ground once thrusters are started, 10 burpee penalty if dropped before 50 is reached.

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01/10/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 50/40 Calories 15/15 Kettlebell Snatches Rx: 53/35# 30 Wall Balls Rx: 20/14# 3 Rope Climbs

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01/09/2020

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds (:50 Work / :10 Transition) Weighted Box Step-Ups Rx: 40/25# Rx+: 50/35# Jumping Lunges Rx+: Pistols V-Ups RestPost Total Reps Per Round (4 Scores) 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Bench Press 10 DB Hammer Curls

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01/08/2020

CrossFit Dark Side – CrossFit 1: PCL+CL+2 SJ (1:30 x 8) Power Clean Squat Clean 2 Split JerksPower Clean & Squat Clean must be touch and go. 2: Metcon (Time) 3 Rounds 60 Double Unders 10 Chest to Bars Rx+: BMUsTime Cap: 12:00

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01/07/2020

CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for reps) AMRAP 8:00 / 2:00 x 2 800m Run 20 Burpees Over Bar Rd 1: Max Power Snatches Rd 2: Max Squat Snatches Rx: 115/75# Rx+: 155/105# 2: Metcon (No Measure) Accessory Work – 3 Sets :20 L-Sit 5-10 Strict Pull-Ups

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01/06/2020

CrossFit Dark Side – CrossFit 1: Tempo Back Squat (20:00 to Find A Heavy 2RM) 3 Second Down / 2 Second Pause 2: Metcon (Time) 21-15-9 Deadlifts Hang Power Cleans Thrusters Rx: 75/55# Rx+: 115/85#Time Cap: 13:00

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01/04/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Push Press Snatch Balance Power Snatch Hang Squat Snatch 2: PSN + HSN + SnBAL + OHS (1:30 x 10) Power Snatch Hang Squat Snatch Snatch Balance Overhead Squat 3: Snatch High Pull (3-3-3) Record Heaviest Successful Lift 4: Snatch Grip Push Press (15:00 Build To Heavy 5RM)

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01/04/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 15/12 Calories Partner B: AMRAP Rx: 20 Alt. DB Snatches 20 DB Squats 20 Burpees Rx+: 95/65# 20 Hang Power Snatches 20 Overhead Squats 20 Bar Facing BurpeesPartners rotate everytime calories are completed.

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01/03/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 12:00 15/12 Calories 12 Box Jump Overs Rx: 24/20″Rest 3:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 1 Power Clean Rx: 165/115# Rx+: 225/155# 2 Chest to Bars Rx+: Ring Muscle Ups 3 Handstand Push-Ups Rx+: Strict

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01/02/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15 Toes to Bar 75′ Bear Crawl Rx+: 25′ Handstand Walk 200m Run 75′ Bear Crawl Rx+: 25′ HSW 2: Metcon (No Measure) ***Extra Credit*** 2 – 4 Sets 12/10 Calorie Bike Sprint 10 Jump Squats Rest As Needed

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