WOD

2/21/2017

CrossFit Dark Side – CrossFit 1: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Extra Credit Spend 15 Minutes working on a weakness. Examples: Double Unders, Muscle Ups, Core, Mobility (ROMWOD), Conditioning, Etc. If you need suggestions, ask your coach!

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2.20.17

CrossFit Dark Side – CrossFit Kids Kids Warmup Run 1 lap Lunges across floor Bear crawls 10 Squats 5 tuck jumps Monkey hangs on bar (1 and 2-arm) Kids Skillwork Push Jerk Kids Wod Death by 10 meters Kids Game Pizza man

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2/20/2017

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5) All Sets @ 70-80% 2: Metcon (Time) 3 Rounds 400m Run 15 Unbroken Power Cleans Rx: 135/95# Rx+: 165/115#10 Burpees If You Break

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2/18/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 Partner A: 300m Row Partner B: Holds Plank Partner C: 20 Alternating Lunges 10 Jump Squats 10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35#Partner A determines when everyone rotates, Partner C can only work while B is in the plank position.

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2/18/2017

CrossFit Dark Side – Barbell Club 1: Snatch Warm-Up (3-Pos SN) (1-1-1-1-1) 1 Muscle Snatch 1 Power Snatch 1 Tall Snatch 1 Snatch Balance 1 Squat Snatch 2: 3-Position Snatch (Every 1:30 / 15:00 – 10 Sets) 3-Position Squat Snatch Floor, Below Knee, Mid-Thigh 3: Snatch Pull (2-2-2-2-2) Heavy! 4: Overhead Squat (5-5-5-5) All Sets 70% – 80%

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2/17/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (4 Rounds for reps) Alt. EMOM – :40/:20 x 10 Even: Calorie Row Odd: Double UnderPost Highest & Lowest Scores For Row / DU 1.B: Metcon (Time) 21-15-9 Deadlifts Rx: 185/125# Rx+: 225/155# Bar Facing Burpees Rest 2:00 30 Dumbbell Manmakers Rx: 40/25# Rx+: 50/35#Time Cap: 36:00

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2/16/2017

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Pull Ups 8 Push Ups 4 Squat Snatches Rx: 95/65# Rx+: 135/95#

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2/15/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) Dumbbell Conditioning AMRAP 10:00 7 Unbroken Dumbbell Clusters Rx: 40/25# Rx+: 50/35# 2: Metcon (4 Rounds for reps) Tabata :20/:10 x 8 – Rest 1:00 Between Tabatas Air Squats Hang Power Cleans Rx: 75/55# Toes to Bars Thrusters Rx: 75/55#

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2/14/2017

CrossFit Dark Side – CrossFit 1.A: Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here 1.B: Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III,…

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2/13/2017

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5) All Sets 70-80% 2: Metcon (Time) 50 Front Squats Rx: 75/55# Rx+: 115/85# 1000m Run (5 Laps) 50 Front SquatsTime Cap: 18:00

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