CrossFit Dark Side – Home WOD 1: Metcon (No Measure) Bootcamp WOD – Warm Up 3 Rounds 20 Frog Pumps 10 Burpees 20 Supermans 10 Beast Walks 4 Sets 10 Bulgarian Split Squats 10 Sumo Deadlifts 10 Body Weight Lunges 2: Metcon (Time) Bootcamp WOD 4 Round 30 Kettlebell Swings 30 Pop Squats 30 Goblets...Read More

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Reps) Alt. EMOM 30:00 1st Min: 5 Burpees + Max Sit-Ups 2nd Min: 5 Burpees + Max Thrusters 3rd Min: RestPost Total Sit-Ups and ThrustersRead More

CrossFit Dark Side – Home WOD 1: Metcon (Time) 4 Rounds 5/5 Turkish Get-Ups 25 Glute Bridges w/ Pause at Top 50 Mountain Climbers (Foot up to hand)Read More

CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 3 Sets 10/10 Seated Strict Press Add Tempo if weight is light Rest as needed between sets 2: Metcon (Time) 21-15-9 X3 Double Unders (63-45-27) Hang Clean & Jerks (Right Arm) Hang Clean & Jerks (Left Arm)Read More

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 15 Russian KB/DB Swings 10 Alt. Step-Ups w/ Weight 5 Squat Thrusts (Burpee without Push-Up)Pick up where you left off after the 1:00 rest. 2: Metcon (No Measure) Core Conditioning – 4 Rounds 20 Russian Twists...Read More

CrossFit Dark Side – Home WOD 1: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph...Read More

CrossFit Dark Side – Home WOD 1: Metcon (Time) 10 Rounds 10 Burpees 20 Alt. DB/KB Snatches or Ball SlamsRead More

CrossFit Dark Side – Home WOD 1: Metcon (Time) 4 Rounds 400m Run 50 Air Squats 2: Metcon (No Measure) Core Conditioning – 6 Rounds :10 Hollow Rocks :10 Hollow Hold :10 RestRead More

CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 3 Super Sets 10/10 Bent Over Rows – Pause at top of row 10 Bench/ Chair Dips – Pause at bottom of dip 2: Metcon (Time) 3 Rounds 100 Double Unders 35 Push-UpsRead More

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Alt. Single Arm Devil Presses 20 Goblet Squats 40 Sit-UpsRead More