WOD

4/01/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 5 Sets Snatch Lift Off Snatch Pull Muscle Snatch Power Snatch Snatch Balance 2: Snatch Complex (Every 1:30 / 15:00 (10 Sets)) 1 Power Snatch 1 Snatch Balance 1 Overhead Squat 3: Snatch Pull (2-2-2-2-2) 4: Snatch Grip Push Press (4-4-4-4)

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4/01/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 400m Run w/ Wall Ball 10 Synchronized Burpees 50 Wall Balls Rx: 20/14# Rx+: 30/20#Wall Balls partitioned as needed

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3/31/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 16/13 Calorie Row Odd: 10 Overhead Squats Rx: 95/65# Rx+: 135/95#Rest 2:00 1.B: Metcon (No Measure) 3 Rounds 20 Overhead Alt. Lunges Rx: 45/35# 10 Handstand Push UpsRest 2:00 1.C: Metcon (Time) 150 Sit-UpsTime Cap: 35:00

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3/30/2017

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 50 Double Unders 15 Pull Ups 14 Weighted Box Step Ups Rx: 40/25# Rx+: 50/35#Everyone Uses 20” Box Time Cap: 15:00

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3/29/2017

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00) 2: Metcon (Time) 30-20-10 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 11:00

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3/28/2017

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20/:10 x 8) Press Rx: 45/35# Front Squat Push Press ThrusterRest 1:00 Between Tabata’s. You can only set the bar during the 1:00 rest. Burpee penalty for setting bar down early. 2: Metcon (No Measure) AMRAP 5:00 10 Hollow Rocks 10 V-Ups :10 Hollow Hold 15 Supermans

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3/27/2017

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5) All Sets At 60% – 70% 2: Metcon (4 Rounds for reps) 2 Rounds AMRAP 3:00 400m Run Max Ball Slams Rest 1:00 AMRAP 3:00 400m Run Max Burpees Rest 1:00

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3/25/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 Partner A: 400m Row Partner B: Plank Hold Partner C: AMRAP 2 Manmakers Rx: 40/25# Rx+: 50/35# 6 Pull Ups 14 Jumping LungesA: Determines when partners rotate. C: Can only work while B is in plank position.

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3/25/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 5 Sets 1 Clean Lift Off 1 Clean Pull 1 Muscle Clean 1 Power Clean 2: Power Clean (OTM 12:00) 2 Touch & Go Power Cleans 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Romanian Deadlift (5-5-5-5) Bar does not touch the ground, slight knee bend that does not change during the movement.

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3/24/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ Scaled (Time)…

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