CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Squat Clean 2: CL Pull + HCL + CL (1:30 x 10 – 1 Set) Clean Pull Hang Squat Clean Squat CleanDrop barbell after HCL and reset before CL 3: Deficit Clean...Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 3 Box Jumps 3 Power Cleans 200m Run 6 Box Jumps 6 Power Cleans 200m Run 9 Box Jumps 9 Power Cleans Etc…Rx: 135/95# & 24/20″ Score will be last fully completed round plus partial rounds. Run counts...Read More

CrossFit Dark Side – Bootcamp Bootcamp 4 Laps around building 3 Sets
12 Bent Over Band Pull Aparts
(pause 1sec with hands wide on each rep) 10 Drop Lunge to Knee Lift/leg 20 Quadruped Shoulder Taps Station 1 10 min AMRAP
2-4-6-8-10-12…keep adding 2 reps per round Renegade Rows 50/35lbs
 *5 Cal Bike between each set rest 2mins...Read More