WOD

5/29/2017

CrossFit Dark Side – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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5/27/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Snatch Lift Off Snatch Pull Muscle Snatch Power Snatch Power Snatch (Catch Lower) 2: Power Snatch (OTM 15:00) 3: Segmented Snatch Pull (5-5-5-5-5) “1 + Knee + Mid-Thigh + Finish 4: Overhead Squat (5-5-5-5-5)

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5/27/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 Partner A: 200m Run w/ Med Ball + 6 Med Ball Cleans Partner B: Deadlift Hold Rx: 135/95# Partner C: AMRAP 5 Burpees 10 Ring Rows (Strict) 20 Ball SlamsPartners rotate when A finishes cleans, C can only work when B is holding DL. Score is AMRAP

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5/26/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) “Prison Rules” Every :15 / 4:00 – 3 Unbroken Reps Power Snatch Rx: 75/55#Rest 1:00 1.B: Metcon (AMRAP – Rounds) “Prison Rules” Every :15 / 4:00 – 3 Unbroken Reps Power Clean & Jerks Rx: 75/55#Rest 1:00 1.C: Metcon (AMRAP – Rounds) “Prison Rules” Every :15 / 4:00 – 3 Unbroken Reps Thrusters Rx: 75/55#Rest 3:00 (17:00 On A Running Clock) 2: Metcon (Time) 3 Rounds 80ft DB Low…

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5/25/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 12 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 12 V-Ups 1 Rope ClimbCap: 15 minutes

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5/24/2017

CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15:00) Starting around 70% of 1RM. 2: Metcon (Time) 21-15-9 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35# 50 Double UndersTime Cap: 10:00

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5/23/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastic Conditioning Double Tabata (:20/:10 x 16) First 8 Sets Rotate Between Top of Ring Hold Bottom of Ring Hold Second 8 Sets Hollow Rocks 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 400m Run 24 Wall Balls Rx: 20/14# Rx+: 30/20# 12 Toes to Bar 6 Burpees

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5/22/2017

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 50 Box Jumps Rx: 24/20” Rx+: 30/24” 50 Deadlifts Rx: 155/105# Rx+: 185/125# 50 Pull UpsTime Cap: 15:00

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5/20/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets 1 CL Lift Off 1 CL Pull 1 Tall CL 1 Jerk Balance 1 Press From Jerk Stance 1 Split Jerk 2: PCL + HCL + 2 Jerks (1:30 / 15:00 (10 Sets)) 1 Power Clean 1 Hang Squat Clean 2 Jerks 3: Segmented Clean Pull (5-5-5-5-5) 1″ + Knee + Mid-Thigh + Finish 4: Press From Jerk Stance (5-5-5-5-5)

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