WOD

1/9/2017

CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (Time) 3 Rounds 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Toes to BarTime Cap: 14 Minutes

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01/07/2017

CrossFit Dark Side – Barbell Club 1: Snatch Warm Up (1-1-1-1-1) 2 Snatch Pulls 2 Tall Snatches 2 Snatch Balances 2: Pause Snatch (OTM 15 Minutes) Pause Snatch (Squat)Pause 2 Seconds at Knee Then Finsh 3: Snatch Pull (2-2-2-2-2) 4: Snatch Grip PP + OHS (5 x 3 +1) 3 Snatch Grip Push Press 1 Overhead Squat

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01/07/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Free Partner WOD AMRAP 20 Minutes 400m Run w/ KB Rx: 53/35# Rx+: 70/53# 25 Synchronized Burpees 50 Goblet Squats-Both Partners Must Have a Hand On KB During Run -Partners May Partition Goblet Squats as Needed

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01/06/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every :15 for 4:00 (16 Sets) 3 Unbroken Power Snatches Rx: 75/55# Rest 1:00 Every :15 for 4:00 (16 Sets) 3 Unbroken Power Clean & Jerks Rx: 75/55#Post How Many Rounds Were Rx’d Rest 2:00 Then Begin AMRAP 2: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 3,6,9,12,15, Etc. Deadlifts Rx: 165/115# Handstand Push UpsRest 2:00 Then Begin 1RM Thruster 3: Thruster (10 MInutes To FInd 1RM)

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01/04/2017

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15 Mintes ) 2 Hang Power Cleans (Above Knee) 2: Metcon (Time) 2 Rounds 800m Run 30 Box Jump Overs Rx: 24/20” Rx+: 30/24” 6 Wall WalksTime Cap: 18 Minutes

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01/03/2017

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 10:00 Then Begin 12.1 2: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

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01/02/2017

CrossFit Dark Side – CrossFit 1: Back Squat (2-2-2-2-2) 2: Metcon (Time) 5 Rounds 10 Overhead Squats Rx: 115/75# Rx+: 135/95# 10 Chest to Bar Pull UpsTime Cap: 16 Minutes

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12/31/2016

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Warm Up (1-1-1-1-1) 2 Slow Clean Pulls 2 Tall Cleans 2 Jerk Balances 2: Clean & Jerk Complex (Every 1:30 For 15:00 (10 Sets)) 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Jerk 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Overhead Squat (3-3-3-3-3)

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12/31/2016

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 200m Run 5 Burpees Over Partner 10 KB Swings Rx: 53/35# Rx+: 70/53# 20 Double Unders -Both Partners Run 200m -Partner A completes rest of the round while Partner B holds plank on elbows -Partners switch each round

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