CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds) AMRAP 20:00 Buy-In: 1 Mile Run (8 Laps) Remaining Time 1 Deadlift 1 Squat Clean 1 Clean 1 JerkRx: 135/95# Rx+: 185/125# Complex must be unbroken Poat total rounds of complexRead More

CrossFit Dark Side – Bootcamp The Deck (No Measure) 12 Minute Full Body :45 on :15 off 8 count bodybuilders Bear Crawl Star Jumps Chase the Rabbits Rest 2 minutes 12 Minute Core :30 on :30 off Flutter kicks Oblique Bridge Reach Throughs Reach Ups Rest 2 minutes 12 Minute Upper body :30 on :30...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Push Press Snatch Balance Hang Snatch 2: 3-POS Hang Snatch (1:30 × 10) High Hang Squat Snatch Above Knee Squat Snatch Below Knee Squat Snatch 3: Snatch Pull (5-5-5) 4: Overhead Squat (15:00...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 -15/12 Calories -12 BurpeesRest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Wall Balls Rx: 20/14# 5 Chest to Bars Rx+: BMU’sRest 2:00 and begin 1.C 1.C: Metcon (Time) 400m Farmer Carry Rx: 40/25# Rx+: 50/35#Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 30 Alt. Weighted Step-Ups 30 Sit-Ups 2: Metcon (No Measure) Extra Credit 5 Rounds :45 2 Wall Walk + Handstand Hold Remaining Time :30 RestOn 2nd wall walk stay in the hold position till...Read More

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 10,9,8…3,2,1 Power Snatches Rx: 95/65# 1,2,3…8,9,10 Toes to BarTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 25 Double Unders 15 Push-Ups 1 Power Clean Rx: 155/105# Rx+: 225/155#Pick up where you left off after 1:00 rest. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 2/2 Turkish Get-Up 12 V-UpsRead More

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Build To A 5RM) 2: Metcon (Time) 800m Run 30 Overhead Squats Rx: 95/65# Rx+: 135/95# 800m RunTime Cap: 15:00Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk – 3 Sets Clean Pull Tall Clean Clean Jerk Balance Press From Jerk Stance Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Rep) Squat or Power 3: Clean Pull (3-3-3) 4: Enderton FSQ Complex (15:00 To Build...Read More

CrossFit Dark Side – Bootcamp Bootcamp Warm-up (No Measure) Movement Flow with band Metcon (No Measure) 7 Stations 4 Rounds per Station Each station is :45 with :15 rest before moving on to the next station 1:00 rest and wipe down equipment for next group 1. Battle Ropes 2. Double Kb Deadlift 3. Lateral wall...Read More