CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean – 3 Sets Clean Lift Off Clean Pull Tall Clean Squat Clean 2: Pause Clean (OTM 15:00 – 1 Rep) 1 Pause Squat Clean1 – 2 Second pause at knee then finish the clean. No redipping! 3: Segmented Clean Pull (2-2-2)...Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 800m Run w/ WB Remaining Time 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 V-Ups 5 Power Snatches Rx: 135/95# Rx+: 165/115#Read More

CrossFit Dark Side – Bootcamp Bootcamp 25 min timer: Goal 6 rounds ⁃Alt Overhead press into squat press 6 reps ⁃Dumbbell Reverse Lunge Side Punch Alt 6 reps each ⁃SL Bridge SA Chest Press 8 reps each ⁃Dumbbell Rows + fly 10 reps ⁃Banded Beast Side Taps 8 reps each 30:30 20-min (5 rounds) ⁃Kneeling Hip...Read More