CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm-Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Tall Snatch Hang Squat Snatch 2: PSN + HSN (OTM 15:00 – 1 Rep) Power Snatch + Hang Squat Snatch 3: Hang Snatch High Pull (4-4-4-4)...Read More

CrossFit Dark Side – CrossFit 1: Broomstick Mile (Time) 25 Deadlifts 25 Back Squats 25 Front Squats 400m Run 25 Strict Presses 25 Push Presses 25 Push Jerks 400m Run 25 Power Cleans 25 Squat Cleans 25 Thrusters 400m Run 25 Power Snatches 25 Squat Snatches 25 Overhead Squats 400m Run Rx: PVC PipeTime Cap:...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Team Deck of Cards” Diamonds: Jumping Lunges Hearts: Burpees Clubs: Tuck-Ups Spades: Wall Balls Jacks, Queens, & Kings: 12 Reps Aces: 200m RunOnly 1 team member performs wall balls. Time Cap: 40:00Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 20 Strict Press Rx: 45/35# 10 Chest to Bar Rx+: 5/3 Ring Muscle UpsRight Into 1.B 1.B: Power Clean & Jerk (8:00 To Find 1RM)Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 4:00 21/15 Calorie Row 21 Burpees Over Rower Max Wall Balls Rx: 20/14# Rx+: 30/20# Rest 4:00 AMRAP 4:00 18/13 Calorie Row 18 Burpees Over Rower Max Wall Balls Rx: 20/14# Rx+: 30/20# Rest 4:00 AMRAP 4:00 15/11 Calorie Row 15 Burpees Over...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (Time) 2 Rounds 150 Double Unders 25 Toes to BarTime Cap: 12:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 40/25 Calorie Row 40′ Synchro Walking Lunge 20 Knee Raises Rx+: Toes to Bar 40′ Synchro Walking LungeSplit Calories & Knee Raises as needed.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Power Clean 4 Sets Clean Lift Off Clean Pull 3 Power Cleans 2: Pause PCL (OTM 15:00 – 1 Rep) Pause Power CleanPause 2 seconds at knee and finish the lift. No redipping. 3: Clean Pull (3-3-3-3-3) All sets at 90% of...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 5 Front Squats Rx: 165/115# Rx+: 205/145#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 10 Pull-Ups Rx+: Chest to Bar 80′ Bear Crawl Rx+: 40′ Handstand WalkRest 2:00 1.C: Metcon (Time) 25 Burpees 800m...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 40 Double Unders 20 Thrusters Rx: 95/65# 2 Rope Climbs 2: Metcon (Time) Core Conditioning 150 Sit-UpsTime Cap: 8:00Read More