5/01/2018

CrossFit Dark Side – CrossFit 1: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Time Cap: 22:00 2: Metcon (No Measure) 2 Rounds 1:00 Plank Hold :30 Left Side Plank 1:00 Plank Hold :30 Right Side Plank

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4/30/2018

CrossFit Dark Side – CrossFit 1: Front Squat (7-7-7-7-7) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 5 Clean & Jerks Rx: 155/105# Rx+: 185/125#

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4/28/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk Clean Pull Tall Clean Squat Clean Jerk Balance Press from Jerk Stance Split Jerk 2: 2 CL + Jerk (OTM 15:00) 2 Squat Cleans 1 Jerk 3: Press From Jerk Stance (2-2-2-2-2) 4: PP + PJ + SJ (Build To A Heavy Set) 1 Push Press 2 Push Jerks 3 Split Jerks

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4/25/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 30 Double Unders 20 Dumbbell Snatches Rx: 40/24# Rx+: 50/35# 10 Handstand Push Ups Rx+: StrictRight Into 1.B 1.B: Hang Power Clean & Jerk (10:00 to Find 1RM)

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4/26/2018

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata (:20/:10 x 8) Pull Ups Kettlebell Swings Rx: 53/35# Rx+: 70/53# Push Ups Kettlebell Swings (Yes, Again) Tuck UpsRest 1:00 Between Tabata’s

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4/27/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 17/13 Calorie Row Odd: 5 Overhead Squats Rx: 155/105# Rx+: 185/125#Rest 2:00 and Begin 1.B 1.B: Metcon (Time) 60 Strict Press Rx: 55/35# – Every break perform 5 burpees. Right Into 100 Jumping LungesTime Cap: 30:00

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4/28/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 200m Run 5 Synchro Burpees Partner A: 10 DB Thrusters 5 Synchro Burpees Partner B: 10 DB Thrusters

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4/21/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 4 Sets Snatch Lift Off Snatch Pull Tall Snatch Snatch Balance Hang Squat Snatch 2: Snatch Complex 1 (Every 1:30 / 15:00 (10 Sets)) Pause Snatch Snatch Balance Hang Snatch Snatch Balance 3: Snatch Grip Deadlift (5-5-5-5-5) Heavy!! 4: Snatch Grip Push Press (3-3-3-3-3)

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