WOD

3/08/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/12 Calorie Row Odd: 12 Burpees5 Possbile Rounds rest 2:00 1.B: Metcon (Time) 3 Rounds 400m Run 15 Thrusters Rx: 95/65# Rest 2:00 3 Rounds 7 HSPU’s Rx+: Strict 14 Pull Ups Rx+: C2BCap: 38:00

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3/07/2017

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 15 Wall Balls Rx: 20/14# Rx+: 30/20#

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3.6.17

CrossFit Dark Side – CrossFit Kids Kids Warmup 5 push-ups 10 tuck jumps 15 squats Squat walks Downward dog Kids Skillwork Deadlift Kids Wod 5 rounds: 5 push-ups 10 box jumps 15 deadlifts Kids Game

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3/06/2017

CrossFit Dark Side – CrossFit 1: Romanian Deadlift (5-5-5-5) Bar does not touch the ground, slight knee bend that does not change during the movement. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20 Box Jumps Rx: 24/20” 20 Shoulder to Overhead Rx: 95/65# 20 Push Ups

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3/04/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Both Partners: 400m Run w/ KB Partner A: Plank Partner B: 20 Double Unders 15 KB Swings Rx: 53/35# Rx+: 70/53# 10 Push UpsBoth Partners Complete DU, KB, & Push Ups then round is complete.

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3/04/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Snatch Lift Off Snatch Pull Power Snatch Snatch Balance Hang Squat Snatch5 Sets 2: PSN + HSN (OTM 12:00) Power Snatch + Hang Squat Snatch 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 2: Snatch Grip Push Press (2-2-2-2-2)

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3/03/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds CrossFit Games Open 17.2 Scaled (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8…

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3/02/2017

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5) Same weight for all 4 sets. Pick a weight between 70-80% 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15 V-Ups 15 Ball Slams Rx: 25/15# 15 Burpees

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3/01/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 200m Run X 10 Rest :30 Between Runs Rest 2:00 After Last Run 3 Rounds 12 Clusters Rx: 95/65# 12 Toes to Bar Rest 2:00 30 Handstand Push Ups Rx+: StrictTime Cap: 36:00

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2/28/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 3 Sets 5 Strict Pull Ups 5 Strict Ring Dips 2: 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 rings 2 x 2 Muscle Up Transitions – On the…

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