WOD

6/24/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Muscle Snatch Tall Snatch Squat Snatch 2: 2-Pos SN (Floor & Above Knee) (OTM 15:00) Full Squat 3: Pause Snatch Pull (2-2-2-2-2) Pause at Knee then finish the pullAll Sets at 100%+ of 1RM Snatch 4: Overhead Squat (3-3-3-3-3)

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6/24/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of Three AMRAP 20:00 Partner A: 20 Calorie Row Partner B: Plank Partner C: 1 DB Manmaker 10 Pull Ups 20 Jumping LungesPartner rotate when Partner A completes calorie row.

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6/23/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) 1:30 / :30 x 5 (10:00) 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 7 Burpees Max Double UndersScore is total number of double unders. Rest 2:00 – Begin Next Part. 1.B: Metcon (Time) 3 Rounds 20 Alt. Front Rack Lunges Rx: 95/65# Rx+: 115/85# 10 Thrusters Rest 2:00 3 Rounds 400m Run 25 Push-UpsTime Cap: 36:00

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6/21/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 7 Double Kettlebell Deadlifts Rx: 53/35# 7 Double Kettlebell Front Squats 7 Double Kettlebell Push Presses 30 Double Unders Rest 1:00 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 6:00 20 Russian Twists 15 Tuck-Ups :10 Hollow Hold

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6/20/2017

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00) 2 Touch and Go Power Cleans 2: Metcon (Time) 21-15-9 Box Jumps Rx: 24/20″ Power Snatches Rx: 75/55# Chest-to-BarsTime Cap: 15:00

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6/19/2017

CrossFit Dark Side – CrossFit 1: Shoulder Press (5-5-5-5-5) 2: Metcon (Time) 800m Run 60 Sit Ups 50 Wall Balls Rx: 20/14# Rx+: 30/20# 40 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 30 Burpees

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6/17/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 5 Sets (From The Hang) Clean Pull Clean High Pull Hang Power Clean Hang Power Clean (Lower) 2: Hang Power Clean (OTM 15:00 ) Below Knee 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Paused Front Squat (3-3-3-3-3) 3 Second Pause In The Bottom

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6/17/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 Buy-In: 130/100 Calorie Row 150 Double Unders 60 Wall Balls Rx: 20/14# Rx+: 30/20# 15 Synchronized BurpeesCalories, Double Unders, and Wall Balls – 1 Working and 1 Resting

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6/16/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 10 Deadlifts Rx: 225/155 Rx+: 275/185# 10 Bar Facing Burpees Rest 2:00 800m Run 30 Back Squats Rx: 135/95# Rx+: 165/115# 800m Run Rest 2:00 400m Farmer Carry Rx: 53/35# Rx+: 70/53#Time Cap: 32:00

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