WOD

9/09/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 400m Run 50 Wall Balls -5 Synchro Burpees every time you switch

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9/07/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) Skill Conditioning – Rope Climbs 4 Rope Climbs Rest 1:00 3 Rope Climbs Rest :45 2 Rope Climbs Rest :30 1 Rope ClimbTime Cap: 12:00 2: Metcon (Time) 800m Run 50 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40 Box Jumps Rx: 24/20” 30 Toes to BarTime Cap: 16:00

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9/06/2017

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00) 2 Touch & Go 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 12 Handstand Push Ups 50’ Walking Lunge 5 Clusters Rx: 135/95# Rx+: 155/105#

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9/05/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 30 Double Unders 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Hand Release Push Ups 2: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 30 Russian Twists 15 Tuck Ups

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9/02/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 200m Run 100 Synchro Squats 200m Run 120 Double Unders 200m Run 25 Synchro Burpees1 person runs each time, 2 people working on squats and Burpees, and 1 person working on double unders.

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9/01/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) EMOM 10:00 15 Wall Balls Rx: 20/14# Rx+: 30/20#10 Possible Rounds Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 Buy-In: 800m Run 20 Deadlifts Rx: 95/65# Rx+: 135/95# 10 Shoulder to OverheadRest 2:00 1.C: Metcon (Time) 30 Toes to Bar 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 5 Rope ClimbsTime Cap: 35:00

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8/31/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastics Conditioning :20 / :10 x 10 (5/5) Strict Pull Ups Strict Ring Dips Rest 1:00 :20 / :10 x 10 (5/5) Handstand Hold Hollow Hold 2: Metcon (4 Rounds for reps) :30 / :15 x 5 Calorie Row Power Clean & Jerk Rx: 95/65# Burpee Thruster Rx: 95/65#Post reps for each movement (4 Scores). Rest 1:00 between movements

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8/30/2017

CrossFit Dark Side – CrossFit 1: PCL + 2 FSQ + Jerk (1:30 / 15:00 (10 Sets)) 1 Power Clean 2 Front Squats 1 Jerk 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 10 Handstand Push Ups Rx+: Strict 200m Run

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