CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 5 Buy-In: 400m Run 6 Pull Ups 12 Ball Slams Rx: 25/15#Pick up where you left off at the beginning of each 4:00 AMRAP. Score is rounds and reps of Pull Ups and Ball Slams. 2: Metcon (Calories)...Read More

CrossFit Dark Side – CrossFit 2: 2 Hang Snatches (OTM 15:00) 1 Hang Squat Snatch (Below Knee) 1 Hang Squat Snatch (Above Knee) 2: Metcon (Time) 21-15-9 Handstand Push-Ups Rx+: Strict 80′ Overhead Walking Lunge Rx: 45/35# PlateTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (6 Rounds for reps) AMRAP 2:00 / 1:00 x 6 Buy-In: 15 Bar Facing Burpees 1st & 4th Rd: Max Power Cleans Rx: 135/95# 2nd & 5th Rd: Max Hang Power Clean & Jerks Rx: 115/85# 3rd & 6th Rd: Max Thrusters Rx: 95/65#Score is barbell reps only....Read More

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (Time) 4 Rounds 400m Run 50 Double UndersTime Cap: 17:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 800m Run w/ KB Remaining Time… 12 KB Swings 8 Goblet Squats 4 BurpeesPartner both hold 1 KB on the run. Partners then go round for round in the time remaining.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 4 Sets 2 Clean Pulls 2 Tall Cleans 2 Hang Cleans 2: 3-Pos Clean (Every 1:30 / 15:00 (10 Sets)) Floor Knee Mid-Thigh 3: Clean Pull (3-3-3-3-3) 4: Press + Push Press (5 Sets) 1 Strict Press 3 Push PressRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35# 80′ Bear Craw; Rx+: 40′ Handstand WalkBear Crawl and Handstand walk will be counted as 2 Reps (40’/40′ and 20’/20′) Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10...Read More

CrossFit Dark Side – CrossFit 1: Power Clean & Push Jerk (OTM 15:00) 2: Metcon (3 Rounds for reps) 6 Rounds of :45 / :15 Stations 1st: Calorie Row 2nd: Double Unders 3rd: Push-UpsThree Scores: Lowest calories, Double Unders, and Push-Ups achieved during the 6 Rounds. Example: If you get 20 calories the first round...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Handstand Push-Ups Rx+: Strict 15 Hang Power Cleans Rx: 135/95# Rx+: 165/115# 400m Run 2: Metcon (No Measure) Core Conditioning – AMRAP 6:00 15 Tuck-Ups 3/3 Turkish Get-UpsRead More

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) For Time 50 Wall Balls Rx: 20/14# Rx+: 30/20# 40 Burpees 30 Wall Balls 20 Burpees 10 Wall BallsTime Cap: 15:00Read More