WOD

11/04/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Lift Off Clean Pull Power Clean Jerk Balance Press From Jerk Stance Split Jerk 2: 2 PCL’s + 2 FSQ + 2 Jerks (Every 1:30 / 15:00 (10 Sets)) 2 Power Cleans 2 Front Squats 2 Jerks 3: Clean Pull – Riser (2-2-2-2-2) 3″ Riser 4: Push Press (3-3-3-3-3)

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11/04/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD Partner A: 200m Run Partner B: 200m Run 30 Dumbbell Thrusters 30 Dumbbell Snatches 15 BurpeesDumbbells can never touch the ground. Pass dumbbells back and forth as needed.

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11/03/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 16/12 Calorie Row Odd: 12 Alt. PistolsRest 2:00 1.B: Clean Complex – AMRAP 15:00 (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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11/02/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastics Conditioning 20 Strict Handstand Push Ups Rx+: Deficit 4 – 6 Sets 5 Strict Ring Dips 5 Elevated Ring Row (False Grip) Rx+: False Grip Pull Ups on High Rings 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 – Ascending Ladder 30 Double Unders 5 Push Ups 30 Double Unders 10 Push Ups 30 Double Unders 15 Push Ups Etc…

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11/01/2017

CrossFit Dark Side – CrossFit 1: SN + SnBAL + OHS (Every 1:30 / 15:00 (10 Sets)) Squat Snatch Snatch Balance Overhead Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Buy-In: 400m Farmer Carry Rx: 50/35# Rx+: 70/53# 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes to Bar

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10/31/2017

CrossFit Dark Side – CrossFit 1: It’s A Trap (Time) For Time 100 Burpees -Every 2:00 Stop and Run 200mTime Cap: 20:00 2: Metcon (No Measure) AMRAP 6:00 30 Russian Twists 15 V-Ups 10 Supermans Rx+: Arch Rocks

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10/30/2017

CrossFit Dark Side – CrossFit 1: Paused Front Squat (3-3-3-3-3) 2 Second Pause In The Bottom 2: Metcon (Time) 3 Rounds 30 Air Squats 20 Box Jump Overs Rx: 24/20″ 10 Shoulder to Overhead Rx: 135/95#Time Cap: 12:00

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10/28/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Snatch 2: 3-Position Snatch (OTM 15:00) 3-Position Squat Snatch Floor, Below Knee, Mid-Thigh 3: Snatch High Pull (2-2-2-2-2) Record Heaviest Successful Lift 4: Snatch Grip Push Press (3-3-3-3-3)

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10/28/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Reps) AMRAP 20:00 – Teams of 3 Partner A: 25/18 Calorie Row Partner B: Max Wall Balls Partner C: 200m Run / RestPartners rotate once rower completed calories. Partner C runs 200m and rests till time to rotate. Score is wall balls.

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10/27/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run 21-15-9 Thrusters Rx: 75/55# Pull Ups 800m Run 21-15-9 Thrusters Rx: 75/55# Pull Ups 400m RunTime Cap: 30:00

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