CrossFit


CrossFit Dark Element – CrossFit

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Front This (Time)

10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105

200m Run after every round.
Scaled: 115/95

Novice: 95/65

CrossFit

CrossFit Dark Element – CrossFit

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Running Annie (Time)

For Time:

400 m Run

50 Double Unders

50 Sit-up (abmat)s

400 m Run

40 Double Unders

40 Sit-up (abmat)s

400 m Run

30 Double Unders

30 Sit-up (abmat)s

400 m Run

20 Double Unders

20 Sit-up (abmat)s

400 m Run

10 Double Unders

10 Sit-up (abmat)s

CrossFit


CrossFit Dark Element – CrossFit

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Bottle Rocket (Time)

25 Burpees

25 Power Cleans (135, 95#)

25 Burpees

EMOM 7 Wall Balls (20, 14#)

Workout starts with burpees.

CrossFit

CrossFit Dark Element – CrossFit

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6 Shooter (Time)

6 RFT

6 alternating pistols

6 butterfly pullups

6 toe 2 bars

6 triple unders

6 burpee on plate

600 meter run

CrossFit

CrossFit Dark Element – CrossFit

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“Thunder Clap” (Time)

100 Double-Under Buy-In

21-15-9:

Kettlebell Swings (70/53)

Burpees

100 Double-Under Cash-Out

CrossFit

CrossFit Dark Element – CrossFit

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Collin (Time)

6 Rounds for time:

400m Sandbag Carry

12 Push Press, 115#

12 Box Jumps, 24″

12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here

Team Wod

CrossFit Dark Element – CrossFit

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1: Metcon (Time)

-Battle of the Bosses-

Teams of three

100 Deadlifts (135, 95#)

80 Hang Power Cleans (135, 95#)

60 Front Squats (135, 95#)

40 Jerks (135, 95#)

20 Thrusters (135, 95#)

One athlete works at a time.

Every minute on the minute,

stop where you are and all three athletes complete 5 burpees.

Crossfit


CrossFit Dark Element – CrossFit

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1: Metcon (Time)

“Thrilla Zilla”

5 rounds for time:

10 front squats 135/95

10 Deadlifts 135/95

400 m sprint

Rest 2 min

CrossFit

CrossFit Dark Element – CrossFit

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Metcon (Time)

Teams of 2 complete

“Tire Relay”

150Ft. Tire Flips

40 Tire jump overs

30 Atlas Stone Clean 2 Shoulder

20 Wall Jumps

10 Hand Stand Push ups

1 mile Med ball run (20)

CrossFit


CrossFit Dark Element – Barbell Wod

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Clean and Jerk (1 rep max)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here