WOD

1.16.17

CrossFit Dark Side – CrossFit Kids New Section Kids Warmup Warm-up (No Measure) 2 rounds: 10 Jumping Jacks 10 Burpees 10 Squats Broad Jump out High Knees back Kids Skillwork Squats Kids Wod 2 rounds: 45 seconds work:15 seconds rest Box Jumps Pushups Squats Row for Calories Situps Kids Game Musical Medicine Balls

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1/16/2017

CrossFit Dark Side – CrossFit 1: Back Squat (1-1-1-1-1) 2: Metcon (Time) 150 Double Unders (300 Singles) 30 Pull Ups Rx+: Chest to Bars 100 Sit-Ups 15 Chest to Bars Rx+: Bar Muscle UpsTime Cap: 15 Minutes

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1/14/2017

CrossFit Dark Side – Barbell Club 1: Squat Clean Warm Up (1-1-1-1-1) 2 Clean Lift Offs 2 Clean Pulls 2 Tall Cleans 2: Squat Clean (OTM 15 Minutes ) 3: Clean Pull (2-2-2-2-2) 4: Overhead Squat (2-2-2-2-2)

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1/14/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 20 Alternating DB Snatches Rx: 40/25# Rx+: 50/35# 15 Pull Ups 20 Alternating Box Jumps Rx: 24/20” Rx+: 30/24” Partner A: Takes off on 400m Run Partner B: Completed DB SN’s & Pull Ups Partners Completed Box Jumps Together then swap.

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1/13/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every 2:00 for 14:00 (7 Sets) 200m Row 10 BurpeesRest 2:00 Then Begin AMRAP 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155

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1/12/2017

CrossFit Dark Side – CrossFit 1: Push Press (2-2-2-2-2) 2: Metcon (3 Rounds for reps) 3 Rounds 1:45/:15 Calorie Row Ball Slams Rx: 25/15# Push Ups Post Total Reps For Each Round (3 Scores)

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1/11/2017

CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 15 Minutes ) Above Knee 2: Metcon (Time) 21-15-9 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# X2 Walking LungesTime Cap: 11 Minutes

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1/10/2017

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups 2: Metcon (No Measure) Core Conditioning 3 Rounds :40/:20 V-Ups Side Bridge Extension L Side Bridge Extension R Superman Hold

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1/9/2017

CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (Time) 3 Rounds 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Toes to BarTime Cap: 14 Minutes

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01/07/2017

CrossFit Dark Side – Barbell Club 1: Snatch Warm Up (1-1-1-1-1) 2 Snatch Pulls 2 Tall Snatches 2 Snatch Balances 2: Pause Snatch (OTM 15 Minutes) Pause Snatch (Squat)Pause 2 Seconds at Knee Then Finsh 3: Snatch Pull (2-2-2-2-2) 4: Snatch Grip PP + OHS (5 x 3 +1) 3 Snatch Grip Push Press 1 Overhead Squat

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