CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Teams of 3 – AMRAP 20:00 Partner A: 500m/350m Row Partners B & C: 20 Dumbell Thrusters 15 Ring Rows Rx+: Pull-Ups 4 Wall WalksB & C split reps as needed. Once A has finished rowing, partners rotate.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm up – Clean & Jerk Clean Grip Sottz Press 3 x 5 3 Sets Clean Pull Power Clean Jerk Balance Behind Neck Split Jerk Split Jerk 2: Power Clean + 2 Jerks (OTM 15:00) 1 Power Clean 2 Jerks2 Split Jerks 3: Press From...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 1 Mile Run 150 Double Unders 100 Wall Balls Rx: 20/14# Rx+: 30/20# 50 Box Jumps Rx: 24/20″ 25 Power Snatches Rx: 115/85# Rx+: 155/105#Time Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (3 Rounds for reps) Interval WOD 3 Rounds 1:00 Calories 1:00 Jumping Lunges 1:00 KB Swings Rx: 53/35# Rx+: 70/53# 1:00 Goblet Squats Rx: 53/35# Rx+: 70/53# 1:00 Burpees 1:00 RestFight Gone Bad Style. Running rep count each round. (3 Scores) 2: Metcon (Time) ***Extra Credit*** 150 Ab-Mat...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Hang Squat Snatches Rx: 75/55# Rx+: 115/85# 6 Chest to Bar Pull Ups Rx+: 3/2 Ring Muscle UpsRight Into 1.B 1.B: Squat Clean (10:00 To Find 1RM)Read More

CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for time) Run Conditioning Every 5:00 / 20:00 (4 Sets) Rx: 600m Run Rx+: 800m RunPost Fastest and Slowest Runs (2 Scores) 2: Metcon (Time) 5-10-15-20 Deadlifts Rx: 185/125# Rx+: 225/155# Bar Facing BurpeesTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 10 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35# 10 Toes to BarTime Cap: 12:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 20 Synchro Squats 15 Hanging Knee Raises Rx+: T2B 7 Synchro BurpeesSplit Knee RaisesRead More

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 Tall Snatch Snatch 2: Pause Snatch (OTM 15:00) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 3: Deficit Snatch Deadlift (5...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 3 Clean & Jerks Rx: 70% of 1RM.Rest 2:00 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 Wall Balls Rx: 20/14# Rx+: 30/20# -Every 1:00 and starting with perform 15/10 Push-UpsRest 2:00 1.C: Metcon (Time) 600m Farmer Carry...Read More