WOD

7/13/2017

CrossFit Dark Side – CrossFit 1: Metcon (Calories) Calorie Row 1:00 / 1:00 x 10 2: Metcon (Time) 21-15-9 Hang Power Cleans Rx: 135/95# Rx+ 165/115# 3 Rope Climbs

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7/12/2017

CrossFit Dark Side – CrossFit 1: Pause Back Squat (3-3-3-3-3) 3 Second Pause In Bottom Of Squat. 2: Metcon (Time) 3 Rounds 400m Run 20 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# -Unbroken Sets of 10 -10 Burpees If You Break Before 10 or 20

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7/11/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 30 Burpees Over Bar 30 Deadlifts Rx: 185/125# Rx+: 225/155# 15 Handstand Push Ups Rx+: 30 Handstand Push Ups 2: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 10 Tuck Ups 10 Hollow Rocks :15 Hollow Hold 15 Supermans

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7/08/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Snatch 2: Pause SN + SN + SNBal + OHS (Every 1:30 / 15:00 (10 Sets)) Pause Snatch Snatch Snatch Balance Overhead Squat 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip Push Press (3-3-3-3-3)

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7/08/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run w/ Dumbbells Partner A: Plank Hold Partner B: 5 Dumbbell Thrusters 10 Alt. Dumbbell Snatches 10 Partner JumpsRound is completed after both partners complete TH, SN, and Jumps.

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7/07/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 16 Wall Balls Rx: 20/14# Rx+: 30/20# Odd: :50 Plank HoldRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Box Jumps Rx: 24/20″ 10 Shoulder to Overhead Rx: 95/65# Rx+: 135/95# 10 Toes to BarRight Into 1.C: Hang Clean (12:00 To Find 1RM) Full Squat Workout is over at 32:00

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7/06/2017

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) Starting 75%+ 2: Metcon (Time) 3 Rounds 40 Sit Ups 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Pull Ups Rx+: Chest to Barcap: 13 min

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7/05/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) Conditioning 3 Rounds 400m Run :30 Rest 200m Run 1:00 RestTime Cap: 20:00 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 42 Double Unders 15 Hang Power Snatches Rx: 75/55# Rx+: 95/65# 9 Handstand Push Ups

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7/03/2017

CrossFit Dark Side – CrossFit Tommy Mac (Time) 2 Rounds 12 Burpees 12 Thrusters Rx: 115/75# 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead SquatsTime Cap: 32:00

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