WOD

8/29/2017

CrossFit Dark Side – CrossFit 1: Isabel (Time) For Time: 30 Snatches, 135# / 95#Time Cap: 12:00 2: Metcon (Calories) Conditioning Row 1:00 / 2:00 x 7 Post Calories

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8/28/2017

CrossFit Dark Side – CrossFit 1: Back Squat (1-1-1-1-1) 2: Metcon (Time) 3 Rounds 10 Pull Ups Rx+: Chest to Bars 10 Front Squats Rx: 155/105# Rx+: 185/135 10 Bar Facing BurpeesTime Cap: 12:00

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8/26/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Jerk Dip Pause Jerk Balance Press From Jerk Stance Behind The Neck Split Jerk Split Jerk 2: Behind The Neck Split Jerk + Split Jerk (Every 1:30 / 15:00) Behind The Neck Split Jerk Split Jerk 3: Jerk Balance + 2 Press From Jerk Stance (5 x 1 + 2) 1 Jerk Balance 2 Presses From Jerk Stance 4: Overhead Squat (2-2-2-2-2)

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8/26/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 200m Run w/ Dumbbells 20 Dumbbell Thrusters 40 Ball SlamsDumbbells can not touch the ground. Person not performing ball slams must hold dumbbells

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8/25/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 100 Double Unders 150 Squats 100 Double Unders 100 Push Press Rx: 45/35# (Empty Bar) 100 Double Unders 50 Renegade Rows Rx: 40/25# Rx+: 50/35#Renegade Rows: Push Up + Row Left = 1, Push Up + Row Right = 2, Etc. Time Cap: 32:00

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8/24/2017

CrossFit Dark Side – CrossFit 1: Bench Press (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Deadlifts Rx: 135/95# Rx+: 185/125# 20 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Russian Twists Rx: 25/15# (Slam Ball)

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8/23/2017

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00) 2: Metcon (Time) 3 Rounds 400m Run 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 12 Handstand Push Ups Rx+: 20’ Handstand WalkTime Cap: 16:00

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8/22/2017

CrossFit Dark Side – CrossFit 1: Metcon (3 Rounds for reps) AMREP 3:00 21/15 Calorie Row 21 Burpees Over Rower Max Thrusters Rx: 95/65# Rest 3:00 AMREP 3:00 18/13 Calorie Row 18 Burpees Over Rower Max Thrusters Rx: 115/85# Rest 3:00 AMREP 3:00 15/11 Calorie Row 15 Burpees Over Rower Max Thrusters Rx: 135/95# 2: Metcon (No Measure) Core Conditioning 40 Hollow Rocks 40 Tuck Ups Hollow Hold Remaining Time Time Cap: 5:00

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8/21/2017

CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) Starting at 85%+ 2: Metcon (Time) 9-12-15 Hang Power Clean Rx: 115/85# Pull Ups Rest 2:00 15-12-9 Hang Power Cleans Pull UpsTime Cap: 16:00

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8/19/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Muscle Clean Tall Clean Squat Clean Hang Squat Clean 2: Clean + Hang Clean (OTM 15:00) Squat Clean Hang Squat Clean 3: Low Hang Clean Pull (3-3-3-3-3) Barbell does not touch the ground, lower 1 – 2″ from the ground. 4: Paused Front Squat (2-2-2-2-2)

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