CrossFit Dark Side – Bootcamp Bootcamp 15 Minute AMRAP Warm-Up 50 Calorie Buy IN 10 Paloff presses (R) 10 Paloff press (L) 15 Thrusters 10 Side Planks with a row (R) 10 Side Plank with a row (L) Then 30 minutes :45 work :15 Off 3 rounds per movemnt Sled Push Goblet squats TRX Jump...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk – 3 Sets Clean High Pull Tall Clean Pause Jerk Dip Pause Push Jerk Pause Split Jerk 2: PCL + PJ + HCL + SJ (1:30 x 10) Power Clean & Push Jerk Hang Squat Clean & Split JerkDrop...Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200 Run 8 Snatch Grip Deadlifts 6 Power Snatches 4 Overhead SquatsRx: 95/65# Rx+: 135/95# Barbell must be an unbroken set. 5 Burpees if you break early. 2: Metcon (No Measure) Accessory Work – 3-5 Sets 6-10 DB Bench Press...Read More