WOD

8/08/2017

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00) 2: Metcon (Time) 3 Rounds 50 Double Unders 12 Burpees 5 Power Snatches Rx: 135/95# Rx+: 165/115#Time Cap: 16:00

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8/07/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run w/ Medicine Ball Rx: 20/14# Rx+: 30/20# 20 Alt. Pistols 10 Handstand Push Ups 5 Chest to Bars Rx+: 5 Bar Muscle Ups 2: Metcon (Time) Core Conditioning 100 Hollow RocksTime Cap: 7:00

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8/05/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 40 Calorie Row 30 Dumbbell Thrusters 20 Pull Ups 10 Partner Clapping Push UpsSplit reps as needed except for push ups

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8/04/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 1 Mile Run Rest 2:00 21-15-9 Overhead Squats Rx: 95/65# Bar Facing Burpees Rest 2:00 60 Alt. Front Rack Lunges Rx: 95/65#Allowed to drop the bar 1 time during the lunges 10 burpees for each additional drop Time Cap: 35:00

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8/03/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Deadlifts Rx: 165/115# Rx+: 225/155# 15 V-Ups 2 Rope Climbs 2: Metcon (1 Rounds for distance) Row 1:30 / Rest 1:30 x 6:15 Transitions if more than 8 people in the class.

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8/02/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Shoulder to Overhead Rx: 115/85# Rx+: 135/95# 20 Air Squats 30 Double UndersRight Into Next Part 1.B: Snatch (15:00 To Find 1RM)

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8/01/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run Max Power Snatches Rx: 135/95# Rest 1:00 1.B: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run Max Power Clean & Jerks Rx: 165/115# Rest 1:00 1.C: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run Max Power Cleans Rx: 185/125# 2: Metcon (No Measure) Core Conditioning :20/:10 x 10 Tuck Ups Hollow Hold

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7/31/2017

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) Starting at 80%+ 2: Metcon (Time) 10-20-30 Wall Balls Rx: 20/14 Rx+: 30/20# Toes to Bar Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 16:00

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7/29/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 – Teams of 3 All Partners: Run 200m w/ KB Partner 1: Plank Partner 2: Plank Partner 3: 5 Pull Ups 10 Push Ups 15 SquatsTwo Partners hold 1 kettlebell during run while remaining partner hold nothing. Each partner must complete 1 round of Cindy before the round is complete. Partners not working on Cindy must hold plank position.

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7/29/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) 4 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Power Snatch (Catch Lower) 2: Power Snatch (OTM 15:00) 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip PP + OHS (5 x 2 + 1) 2 Snatch Grip Push Press 1 Overhead Squat

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