WOD

6/10/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In – 600m Run w/ Dumbbell’s and Kettlebell Partner A: 15 Goblet Squats 10 Dumbbell Push Press 5 Burpees Partner B: Holds Plank -Switch once Partner A completes AMRAP

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6/09/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for reps) Alt. EMOM :40/:20 x 10 Calorie Row Perfect Push UpsRest 2:00 1.B: Metcon (Time) 30-20-10 1 Arm Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Pull Ups Right Into 100 Alt. Low Carry Dumbbell Lunges (Using 1 Dumbbell) – Switch Arms Every 10 Reps -10 Burpees if you set the dumbbell downTime Cap: 36:00

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6/07/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 25:00 20 Double Unders 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Wall Balls Rx: 20/14# Rx+: 30/20# 1 Rope Climb 2: Metcon (AMRAP – Reps) Core Conditioning AMRAP 5:00 Max Ab-Mat Sit Ups

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6/06/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) 4 – 6 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict HSPU’s 10 Alt. PistolsAdd weight or deficit if possible 2: Metcon (Time) 10 Strict Press Rx: 115/75# 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats

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6/05/2017

CrossFit Dark Side – CrossFit 1: Clean and Jerk (20:00 To Find 1RM) Can be squat or power. 2: Metcon (Time) 200m Run 15 Burpees 400m Run 20 Burpees 600m Run 25 Burpees

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6/02/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 16 Wall Balls Rx: 20/14# Rx+: 30/20# Odd: 20 Double Unders Rx+: 40 Double Unders5 Possible Rounds Rest 2:00 A 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Thrusters Rx: 95/65# 10 (L) Kettlebell Snatch Rx: 53/35# 10 (R) Kettlebell Snatch Rx: 53/35# 10 Chest to Bars Rx+: 5/3 Ring Muscle UpsRest 2:00 1.C: Metcon (Time) 800m Run w/ Wall Ball Every lap…

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5/31/2017

CrossFit Dark Side – CrossFit 1: Hang PSN – Below Knee (OTM 15:00) 2: Metcon (Time) 3 Rounds 25 Box Jump Overs Rx: 24/20” 12 Overhead Squats Rx: 135/95# Rx+: 165/115#

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5/30/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 16:00 Buy-In: 80 Calorie Row 30 Double Unders 15 Toes to Bar 10 Power Cleans Rx: 135/95# 2: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 10 Tuck Ups 10 Hollow Rocks :10 Hollow Hold 15 Supermans

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