CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm-Up – 3 Sets Clean Pull Tall Clean Jerk Balance Press From Jerk Stance Split Jerk 2: Squat Clean and Jerk (OTM 15:00 – 1 Rep) 3: Pause Clean Pull (1-1-1-1-1) 10 Second Pause – 1 Inch off ground and then finish...Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (Time) 1200m Run (6 Laps) 63 Kettlebell Swings Rx: 53/35# 36 Pull-Ups 800m Run 42 Kettlebell Swings 24 Pull-Ups 400m Run 21 Kettlebell Swings 12 Pull-UpsCourtesy of CF MayhemRead More

CrossFit Dark Side – Bootcamp Bootcamp (glute emphasis) 30:30 20-min (4 rounds) (30 seconds on, 30 seconds off) ⁃Around the world lunge (light) ⁃Banded pop squats ⁃Alt single legs v-ups (lightweight) ⁃Alt split stance row (single heavy) ⁃Squat / Calf Raise (single heavy) 25 min timer: goal 6 rounds ⁃Dumbbell Clean/Squat/Lunge 8 reps -Manmaker 6...Read More