CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 12 Wall Balls Rx: 20/14# Rx+: 30/20# 40′ Bear Crawl Rx+: 20′ HS WalkPick up where you leave off at the end of 3:00. Bear Crawl – 2 Reps (20′) HS Walk – 2 Reps (10′) 2:...Read More

CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Toes to BarRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) AMRAP 7:00 800m Run Max Clean & Jerks Rx: 135/95# Rx+: 185/125#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 6:00 600m Run Max Power Snatches Rx: 115/85# Rx+: 155/105#Rest 2:00 and begin 1.C 1.C: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run...Read More

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (Time) Buy-In: 15 Burpees Over The Bar 21-15-9- Front Squats Rx: 135/95 Pull-Ups Cash-Out: 15 Burpees Over The BarTime Cap: 12:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Teams of 3 – AMRAP 20:00 Partner A: 500m / 400m Row Partner B: 8 Burpees and then rest Partner C: 2 Wall Walks 10 Squat Jumps 12 KB SwingsOnce Partner A reaches their meters all partners rotate. Partner B picks up...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) 3 Sets Clean Pull Clean High Pull 3 Power Cleans – Catch Bar Lower Each rep 2: Power Clean (OTM 15:00) 3: Pause Clean Pull (5 Sets) :10 pause 1 inch off the ground. 4: Enderton FSQ Complex (Build to a heavy complex) Rep 1:...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 800m Run 50 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 120′ Dumbbell Front Rack Walking Lunge 40 Dumbbell Shoulder to Overhead 30 Dumbbell Front Squats 20 Dumbbell Renegade Rows 10 Dumbbell Thrusters 200m Sprint155 Total Reps: 800m Run – 1 Rep, Lunge – 3 Reps, 200m Run –...Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20 / :10 x 8) Push Press Rx: 75/55# Ball Slams Rx: 25/15# Push-Ups Hollow RocksRest 1:00 between Tabata’s. 2: Metcon (Calories) ***Extra Credit*** 6 Rounds 1:00 Max Calories 1:00 Rest – Perform 1 Rope Climb During Rest.Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) AMRAP 12:00 100 Sit-Ups 75 Wall Balls Rx: 20/14# Rx+: 30/20# Max Chest to Bar Pull-Ups Rx+: Ring Muscle UpsRight Into 1.B 1.B: Snatch (10:00 To Find 1RM) 1.B: Power Snatch (10:00 To Find 1RM)Read More

CrossFit Dark Side – CrossFit Kids Kids Wod Metcon (AMRAP – Rounds and Reps) 5 Bulgarian Split Squats 5 Dips off Bench 5 1-legged Deadlift (each leg) 5 Push-ups off bench 5 Tuck JumpsRead More