CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 50 Double Unders 12 Bar Facing Burpees 6 Hang Power Cleans Rx: 165/115# Rx+: 205/135#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 25 Double Unders 6 Bar Facing Burpees 12 Hang Power Cleans Rx: 135/95#...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 2 Rounds 10 Handstand Push-Ups Rx+: Strict 15 Toes to Bar 25 Overhead Squats Rx: 95/65#Time Cap: 12:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 30 Hanging Knee Raises Rx+: Toes to Bar 10 DB ManmakersBoth partners run and split knee raises and manmakers as needed.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sotz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch 2: Snatch (OTM 15:00) Full Squat 3: Snatch Pull (3-3-3-3-3) 4: Overhead Squat (3-3-3-3-3)Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 8 DB/KB Burpee Deadlifts Odd: 30′ Walking Lunge w/ DB/KBRx: 50/35# DB’s, Rx+: 70/53# KB Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 25 Double Unders 5 Power Snatches Rx: 95/65# Rx+: 135/95#Rest 2:00 and...Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds :45/:15 Calories Burpees Wall Balls Rx: 20/14# Rx+: 30/20# RestScore total reps for each round (5 Scores). 2: Metcon (No Measure) ***Extra Credit*** 3 Rounds 15 Squats 10 Push-Ups 2 Rope ClimbsEach round is a sprint. Rest as needed between rounds Time...Read More

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 2 Reps) 2: Metcon (Time) 3 Rounds 200m Farmer Carry : 40/25# Rx+: 50/35# 12 Hang Squat Snatches Rx: 75/55# Rx+: 115/85#Time Cap: 17:00Read More

CrossFit Dark Side – CrossFit 1: Deadlift (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 20 Sit-Ups 75′ Bear Crawl Rx+: 25′ HS Walk 10/10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35# 75′ Bear Crawl Rx+: 25′ HS WalkReps – Rx: 46, Rx+: 44Read More

CrossFit Dark Side – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTime Cap: 60:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run Partner A: 20 Double Unders 12 DB Snatches 6 Burpees Over DB Partner B: RestBoth partners run together. Once A and B both complete Dubs, SN’s, and Burpees round is complete.Read More