CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Grip Push Press Snatch Balance Power Snatch 2: Power Snatch (OTM 15:00 – 1 Rep) 3: Snatch Pull (5-5-5) 4: Snatch Grip Push Press (15:00 To Build To A Moderate 3RM)Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 15/12 Calories 5 Power Snatches Rx: 95/65# Rx+: 135/95# 2: Metcon (AMRAP – Reps) AMRAP 5:00 Weighted Sit-Ups Rx: 25/15# PlateRead More

CrossFit Dark Side – Bootcamp Metcon (No Measure) Group Dynamic warm-up (10 Min) 50 Jumping Jacks **Hold a plank until everyone Finishes** Movement Flow (WIth Coach J ) 50 Skater Plyos Equipment Needed: 1 Light Dumbbell or Kettlebell 1 Heavy Dumbbell or Kettlebell 1 Wall Ball Or Slam Ball Lower Body 3 Rounds 1:00 Iso...Read More