CrossFit Dark Side – CrossFit 1: Pause Back Squat (20:00 To Find 2RM) 3 second pause in bottom of squat 2: Metcon (Time) 50-75-100 Double Unders 10-20-30 Hang Power Snatches Rx: 75/55# Rx+: 115/85#Time Cap: 12:00Read 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

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 – 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 – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) Courtesy of Haley Adams and CF Mayhem… AMRAP 9:00 84 Wall Balls Rx: 20/14# 60 Toes to Bar 36 Burpees to Pull-Up BarRest 3:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 9:00 42 Wall Balls Rx: 20/14# 30 Toes...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 7/7 DB Hang Clean & Jerks Rx: 40/25# Rx+: 50/35# 20 Jumping Lunges 200m Run 2: Metcon (No Measure) Extra Credit – 3 Sets 10-20 GHD’s 10-15 Glute Bridges (3 Sec Pause @ Top)Read More

CrossFit Dark Side – CrossFit 1: PSN + HSN (OTM 15:00 – 1 Rep) Power Snatch + Hang Squat Snatch 2: Metcon (Time) 3 Rounds 60 Double Unders 15 Handstand Push-Ups Rx+: Strict 5 Power Snatches Rx: 115/75# Rx+: 165/115#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) AMRAP 3:00 / 1:00 x 5 Buy-In: 20/16 Calories Remaining Time 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 135/95# Rx+: 185/125#Should be an unbroken complex. 2: Metcon (No Measure) Core Conditioning – 3 Sets 1:00 Plank 5 Strict Toes to BarRead More

CrossFit Dark Side – CrossFit 1.A: Shoulder Press (20:00 To Find 2RM) Immediately begin 1.B. 20:00 To Find both 1.A and 1.B 1.B: Push Press (Remaining time from 1.A find 5RM) 2: Metcon (Time) 2 Rounds 800m Run 15 Chest to Bars Rx+: Bar Muscle UpsTime Cap: 14:00Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Reps) AMRAP 20:00 30 Power Snatches 30 Clean & Jerks 30 Thrusters Max Burpee Pull-Ups Rx+: Bupree Bar Muscle UpsRx: 95/65# Rx+: 135/95# 2: Metcon (No Measure) Accessory Work – 3 Sets 15-25 GHD’sRead More