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

CrossFit Dark Side – Bootcamp Bootcamp Box warm-up as a group 10 Minute AMRAP 5 Seated press 10 Overhead weighted sit-ups 10 Dumbbell plank Pull Throughs Rest 3 Minutes 3 Minute AMRAP Max Double Unders Rest 2 Minutes 3 Minute AMRAP Max Lunge + Goblet Squat (L+R+S=1) Rest 2 Minutes 3 Minute AMRAP Max burpees...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 150/120 Calories 100 DB Box Step Overs 50 Devil PressesRx: 24/20″ and 40/25# Rx+: 24/20″ and 50/35# Time Cap: 35:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 40 Double Unders 20 Alt. Overhead Plate Lunges 15 Weighted Sit-UpsRx: 25/15# Plate Rx+: 45/25# Plate Time Cap: 20:00 2: Metcon (No Measure) Extra Credit Spend 10-15 minutes working on handstand walking.Read More

CrossFit Dark Side – CrossFit 1: Power Clean & Jerk (OTM 15:00 – 1 Rep) 2: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 6 Sets 400m Run – Fast 200m Run – Recovery PaceStart / Stop at roll up door. Push the pace on the 400m that you need to recover on your 200m. Time Cap: 22:00 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 DB Bench Press...Read More

CrossFit Dark Side – CrossFit 1: Tempo Front Squats (20:00 To Find A 2RM) 3 Seconds Down / 2 Second Pause in Bottom 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 6 Burpees to 6″ Target (Pull -Up Bar) 12 Wall Balls Rx: 20/14# Rx+: 30/20#Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200 Run 8 Snatch Grip Deadlifts 6 Power Snatches 4 Overhead SquatsRx: 95/65# Rx+: 135/95# Barbell must be an unbroken set. 5 Burpees if you break early. 2: Metcon (No Measure) Accessory Work – 3-5 Sets 6-10 DB Bench Press...Read More

CrossFit Dark Side – Bootcamp Bootcamp 15 Minute AMRAP Warm-Up 50 Calorie Buy IN 10 Paloff presses (R) 10 Paloff press (L) 15 Thrusters 10 Side Planks with a row (R) 10 Side Plank with a row (L) Then 30 minutes :45 work :15 Off 3 rounds per movemnt Sled Push Goblet squats TRX Jump...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk – 3 Sets Clean High Pull Tall Clean Pause Jerk Dip Pause Push Jerk Pause Split Jerk 2: PCL + PJ + HCL + SJ (1:30 x 10) Power Clean & Push Jerk Hang Squat Clean & Split JerkDrop...Read More