WOD

2/11/2017

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Complex Warm-Up (1-1-1-1-1) Clean Lift Off Clean Pull Tall Clean Pause Push Jerk Jerk Balance 2: Clean & Jerk Complex (Every 1:30 / 15:00 (10 Sets)) Pause Squat Clean Hang Squat Clean Push Jerk Split Jerk 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Paused Front Squat (5-5-5-5) 2 Second Pause

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2/11/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) With A Partner AMRAP 20:00 400m Run w/ Wall Ball Rx: 20/14# Rx+: 30/20# 50 Double Unders 30 Wall Balls -Ball Can Not Touch The Ground At All! 10 Burpees if ball hit touches the ground

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2/10/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 18 KB Swings Rx: 53/35# Rx+: 70/53# Odd: 12 Toes to BarRest 2:00 Then Begin Next Part 1.B: Metcon (Time) 4 Rounds 25 Sit-Ups 25 Push-Ups Rest 2:00 100 Alternating OH Plate Lunges Rx: 45/25# 10 Burpees every time you set the plate down.Time Cap: 38:00

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2/09/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 3 Sets 5 Strict Pull Ups 5 Strict Ring Dips 2.A: Muscle Up Practice – Class (No Measure) Muscle Up Practice 2 x 2 False Grip Pulls 2 x 2 Toes to Ring – Focus on the swing 2 x 2 Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings 2 x 2 Muscle Up Transitions – On the…

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2/08/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) AMRAP 12:00 10 Unbroken Power Snatches Rx: 95/65# Rx+: 115/85#If you break, start set over. 2: Metcon (4 Rounds for reps) AMRAP 3:30 / 1:00 x 4 400m Run 12 Box Jumps Rx: 24/20” Rx+: 30/24” Max Burpees To A Plate Rx: 45/25#

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2/07/2017

CrossFit Dark Side – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click hereTime Cap: 38:00

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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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