CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 50 Wall BallsSplit Wall Balls as needed.Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 20 Squat Jumps Rx+: 12 PistolsRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 20 Ab-Mat Sit-Ups 10 Shoulder to Overhead Rx: 135/95# Rx+: 165/115#Rest 2:00 1.C: Metcon (Time) 400m Suit Case Carry Rx: 70/53#200m...Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 5:00 / 1:00 x 4 600m Run Max Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# – 3 Burpees every time you set the dumbbells down. 2: Metcon (No Measure) ***Extra Credit*** 3 Rounds 20/14 Row, Bike, Ski Calories 1:00 Handstand HoldUse a different machine...Read More

CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 15:00) 2: Metcon (Time) 21-15-9 Hang Power Snatches Rx: 75/55# Rx+: 115/85# 7-5-3 Bar Muscle UpsTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 60 Double Unders 30 Overhead Squats Rx: 95/65# 15 Bar Facing Burpees 2: Metcon (No Measure) Core Conditioning Hollow Hold – :15 / :15 x 10Read More

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 10 Pull Ups Rx+: Chest to Bar 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 14:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run / 250m Row Partner A: 12 Ball Slams 8 Squats w/ Slam Ball 4 Partner Burpees Partner B: RestEach Round: 1 Partner Runs and 1 Partner Rows. Once both completed, partners each complete slams, squats,...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk 3 x 5 Sotz Press (Clean Grip from Front Rack) 3 Sets Clean Pull Power Clean Tall Clean Jerk Balance Split Jerk 2: Clean and Jerk (OTM 15:00) Squat or power. but pick one and stick with it the...Read More

CrossFit Dark Side – CrossFit 1: Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Time Cap: 35:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata (:20 / :10 x 8) Strict Press Rx: 45/35# Hang Power Snatch Burpees Hang Power Snatches Strict Press5 Burpees if you set the bar down during the 4 minutes. Rest 1:00 Between Tabata’s 2: Metcon (No Measure) ***Extra Credit*** 5 Rounds 1:00 Plank...Read More