WOD

2/18/2017

CrossFit Dark Side – Barbell Club 1: Snatch Warm-Up (3-Pos SN) (1-1-1-1-1) 1 Muscle Snatch 1 Power Snatch 1 Tall Snatch 1 Snatch Balance 1 Squat Snatch 2: 3-Position Snatch (Every 1:30 / 15:00 – 10 Sets) 3-Position Squat Snatch Floor, Below Knee, Mid-Thigh 3: Snatch Pull (2-2-2-2-2) Heavy! 4: Overhead Squat (5-5-5-5) All Sets 70% – 80%

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2/17/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (4 Rounds for reps) Alt. EMOM – :40/:20 x 10 Even: Calorie Row Odd: Double UnderPost Highest & Lowest Scores For Row / DU 1.B: Metcon (Time) 21-15-9 Deadlifts Rx: 185/125# Rx+: 225/155# Bar Facing Burpees Rest 2:00 30 Dumbbell Manmakers Rx: 40/25# Rx+: 50/35#Time Cap: 36:00

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2/16/2017

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Pull Ups 8 Push Ups 4 Squat Snatches Rx: 95/65# Rx+: 135/95#

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2/15/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) Dumbbell Conditioning AMRAP 10:00 7 Unbroken Dumbbell Clusters Rx: 40/25# Rx+: 50/35# 2: Metcon (4 Rounds for reps) Tabata :20/:10 x 8 – Rest 1:00 Between Tabatas Air Squats Hang Power Cleans Rx: 75/55# Toes to Bars Thrusters Rx: 75/55#

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2/14/2017

CrossFit Dark Side – CrossFit 1.A: Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here 1.B: Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III,…

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2/13/2017

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5) All Sets 70-80% 2: Metcon (Time) 50 Front Squats Rx: 75/55# Rx+: 115/85# 1000m Run (5 Laps) 50 Front SquatsTime Cap: 18:00

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2/11/2017

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Complex Warm-Up (1-1-1-1-1) Clean Lift Off Clean Pull Tall Clean Pause Push Jerk Jerk Balance 2: Clean & Jerk Complex (Every 1:30 / 15:00 (10 Sets)) Pause Squat Clean Hang Squat Clean Push Jerk Split Jerk 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Paused Front Squat (5-5-5-5) 2 Second Pause

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2/11/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) With A Partner AMRAP 20:00 400m Run w/ Wall Ball Rx: 20/14# Rx+: 30/20# 50 Double Unders 30 Wall Balls -Ball Can Not Touch The Ground At All! 10 Burpees if ball hit touches the ground

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2/10/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 18 KB Swings Rx: 53/35# Rx+: 70/53# Odd: 12 Toes to BarRest 2:00 Then Begin Next Part 1.B: Metcon (Time) 4 Rounds 25 Sit-Ups 25 Push-Ups Rest 2:00 100 Alternating OH Plate Lunges Rx: 45/25# 10 Burpees every time you set the plate down.Time Cap: 38:00

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2/09/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 3 Sets 5 Strict Pull Ups 5 Strict Ring Dips 2.A: 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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