CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Calories 1:00 Ball Slams Rx: 25/15# 1:00 10′ / 10′ Bear Crawl Rx+: Handstand Walk 1:00 RestBear Crawl: 10′ Forward – 10′ Backwards Every 10′ = 1 Rep 2: Metcon (No Measure) ***Extra Credit*** 2-4 Sets Max Strict Ring Dips Max...Read More

CrossFit Dark Side – CrossFit 1: PauseSN + SnBal + HSN + SnBal (Every 1:30 / 15:00 (10 Sets)) Pause Squat Snatch Snatch Balance Hang Squat Snatch Snatch Balance 2: Metcon (Time) 21-15-9 Bar Facing Burpees 9-7-5 Squat Snatch Rx: 135/95# Rx+: 165/115#Time Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Calories) Interval Conditioning 6 Sets 2:00 Max Calories 2:00 Rest 2: Metcon (AMRAP – Reps) Core Conditioning 3 Rounds 1:00 Plank 1:00 Max Sit-UpsRead More

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 15 Hang Power Cleans Rx :115/85# 7 Toes to BarRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run 100 Squats 400m Run 80 Shoulder to Overhead Rx: 75/55# 400m Run 60 Tuck-Ups 400m Run 40 Alt. Front Rack Lunges 400m RunTime Cap: 32:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 250m Row 12 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 6 Push-Ups 2: Metcon (No Measure) ***Extra Credit*** 5 Sets 1:00 Plank Hold 1-2 Rope ClimbsWhite Ropes Only! Time Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: PCL + HCL + Jerk (OTM 15:00) Power Clean Hang Squat Clean Jerk 2: Metcon (Time) 3 Rounds 12 Deadlifts 9 Front Squats 6 Shoulder to Overhead 3 ThrustersRx: 115/85# Rx+: 155/105# 5 Bar Facing Burpees with you break during the round. Time Cap: 13:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy In: 1,000m Run (5 Laps) 30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 20 Box Jumps 10 Chest to Bar Pull-Ups Rx+: 6/4 Bar Muscle Ups 2: Metcon (No Measure) Core Conditioning – AMRAP 5:00 Weighted V-Ups 6 Supermans Every Time...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (AMRAP – Reps) EMOM 10:00 10 Wall Balls Rx: 20/14# Rx+: 30/20# Max Burpees In Remaining TimeScore is total burpees.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Power Clean 3 Sets 1 Clean Pull 1 Clean High Pull 3 Power Cleans (Catch Bar Lower Each Rep) 2: Power Clean (OTM 15:00) 3: Deficit Clean Pull (2-2-2-2-2) 4: Tempo Front Squats (2-2-2-2-2) Each Rep – 3 Down / 2 Pause...Read More