WOD

2/06/2017

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5) All Sets Between 70 – 75% of 1RM 2: Metcon (AMRAP – Rounds and Reps) AMRAP 13 Minutes 30 Double Unders 3 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 3 Chest to Bar Pull Ups 30 Double Unders 6 DB TH 6 C2B 30 Double Unders 9 DB TH 9 C2B Etc.

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2/04/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD Teams of 3 1500m Row -Each Partner Rows 500m 100 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 100 Goblet Squats Rx: 53/35# Rx+: 70/53# -Only 1 person working at a time on swings and squats

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2/04/2017

CrossFit Dark Side – Barbell Club 1: Snatch Complex Warm-Up (1-1-1-1-1) 1 Snatch Pull 1 Power Snatch 1 Tall Snatch 1 Snatch Balance 2: Snatch Complex (Every 1:30 / 15:00 (10 Sets)) 1 Snatch Pull 1 Power Snatch 1 Tall Snatch 1 Snatch Balance 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip Push Press (2-2-2-2-2)

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2/03/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run x 4 Rest 1:00 Between Runs 25 Toes to Bar 150 Double Unders 25 Toes to Bar Rest 2:00 “Double Grace” 60 Clean & Jerks Rx: 135/95#Time Cap: 38:00

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2/02/2017

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 20 Wall Balls Rx: 20/14# Rx+: 30/20# 15 Box Jumps Rx: 24/20” Rx+: 30/24” 10 Pull Ups

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2/01/2017

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 ) 1 Power Clean 2: Metcon (Time) 5 Rounds 8 Handstand Push Ups Rx+: Strict 20 Alternating Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 15:00

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1/31/2017

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing BurpeesTime Cap: 22:00 2: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 10 Hollow Rocks 10…

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1/30/2017

CrossFit Dark Side – CrossFit 1: Overhead Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 400m Run 25 Ball Slams Rx: 25/15# Rx+: Something Heavier! 15 Chest to Bar Pull Ups Rx+: 7/4 Muscle UpsTime Cap: 20:00

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1/28/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Partner A: 200m Run w/ Wall Ball Partner B: Hold Extended Arm Push Up 20 Clapping Push Ups 50 Wall Balls Both partners complete run then move into push ups and wall balls. Wall Balls maybe partitioned however

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1/28/2017

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Complex Warm-Up (6 Sets) 1 Clean Pull 1 Tall Power Clean 1 Tall Squat Clean 1 Jerk Balance 1 Press from Jerk Stance 2: Clean & Jerk Complex (Every 1:30 / 18:00 (12 Sets)) 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Jerk 3: Romanian Deadlift (5-5-5-5-5) Bar does not touch the ground, slight knee bend that does not change during the movement.

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