CrossFit Dark Side – Saturday WOD 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 10 Calories 10 Med Ball Cleans Rx: 20/14# Rx+: 30/20#Rest 3:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 10 Calories 10 Dumbbell Squat Cleans Rx: 40/25# Rx+: 50/35# (2 Dumbbells)Rest 3:00 and Begin 1.C 1.C:...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Power Clean Hang Squat Clean 2: Power Clean + Hang Squat Clean (1:30 x 10) 1 Power Clean 1 Hang Squat Clean 3: Deficit Clean Pull (3-3-3) 4: Pause FSQ + FSQ...Read More

CrossFit Dark Side – Bootcamp Warm-up (No Measure) :30 on :30 off (20 minute timer) 4 mountain climbers + burpee Lunge hop + knee drive Reverse plank knee crunch + dip Pike push up + push back Leg lifts Leg combo EMOM 9 minutes 10 3 position jump squats 15 Wall balls 12 Sumo Deadlift...Read More