CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Push Press Snatch Balance Snatch 2: Pause SN + SN (1:15 x 12) Pause Snatch SnatchPause 2 Seconds at knee before finishing snatch. Drop barbell and reset. Then perfrom snatch with no pause....Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (Time) On a 20:00 Clock 4 Rounds 25 Wall Balls Rx: 20/14# 25 Box Jump Overs Rx: 24/20″ Remaining Time… Max BurpeesPost Time Here 1: Metcon (AMRAP – Reps) On a 20:00 Clock 4 Rounds 25 Wall Balls Rx: 20/14# 25 Box Jump Overs Rx: 24/20″ Remaining...Read More

CrossFit Dark Side – Bootcamp Bootcamp 30:30 (4 rounds) 20 min – Plank Jack 2 / Knee Tuck Alt 1 – Alternate Underhand Front Raise + 2 Lateral Raises – Broad Jump + Snatch – Elbow-Knee Crunch/Toe Tap – Hollow body weighted crunch Upper Body/Core – 25 min timer (Goal 6 rounds) – Dumbbell swing...Read More