CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 75′ Bear Crawl Rx+: 25′ Handstand Walk 200m Run 75′ Bear Crawl Rx+: 25′ Handstand Walk23 Reps Per Round 2: Metcon (No Measure) Core Conditioning 3 Rounds 1:00 Plank Hold :30 Max Strict Toes...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (3-2-1-1-1) 2: CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans,...Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 20′ Bear Crawl 10 Dumbbell Thrusters 10 Jumping Lunges 20′ Bear CrawlPartners go round for round.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up 3 x 5 Sottz Press 3 Sets Snatch Lift Off Snatch Pull Snatch High Pull Tall Snatch Snatch Balance 2: PauseSN + SnBal + HSN + SnBal (Every 1:30 / 15:00) Pause Squat Snatch Snatch Balance Hang Squat Snatch Snatch Balance 3:...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15 Wall Balls Rx: 20/14# Rx+: 30/20# Odd: 12 BurpeesRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 8 Pull-Ups Rx+: C2B 2 Squat Clean & Jerks Rx: 155/105# Rx+: 185/125# 8 Toes to Bar 1...Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata WOD – (:20/:10 x 8) Calories Strict Press Rx: 45/35# KB Sumo Deadlift High Pull Rx: 53/35# Push-Press Ball Slams Rx: 25/15#Rest 1:00 Between Tabata’s 2: Metcon (Time) ***Extra Credit*** 100 V-UpsTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: PSN + SNBAL (OTM 15:00) Power Snatch Snatch Balance 2: Metcon (Time) 25 Double Unders 10,9,8…3,2,1 Power Snatches Rx: 95/65#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 2 Wall Walks 5 Front Squats Rx: 95/65# Rx+: 135/95# 5 Shoulder to Overhead 2: Metcon (Time) Core Conditioning 50 Weighted Sit-Ups Rx: 15/10# Plate 50 Sit-Ups 25 Weighted Sit-Ups 25 Sit-UpsTime Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: Deadlift (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 200m Run 15 Box Jumps Rx: 24/20″ 2 Rope ClimbsRead More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 40 Dumbbell Snatches 10 Synchro Burpees 20 Dumbbell ThrustersRead More