CrossFit Dark Side – CrossFit 1: Deadlift (7-7-7-7-7) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Double Unders 5 Dumbbell Snatches Rx: 40/25# Rx=: 50/35# 5 Toes to Bar 20 Double Unders 10 DB Snatches 10 T2B 30 Double Unders 15 DB Snatches 15 T2B Etc…Add 10 Double Unders, 5 DB Snatches, and...Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Dumbbells 50 Wall Balls -DB’s cannot touch the ground during the entire 20:00. -10 Synchro Burpees if DB’s are dropped.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 4 Sets Clean Lift Off Clean Pull Tall Clean Clean 2: Squat Clean (OTM 15:00) 3: Clean Pull (3-3-3-3-3) 4: Tempo Front Squats (3-3-3-3-3) 4 Seconds Down 2 Second Pause 1 Second UpRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) For Time 100 Double Unders 90 Shoulder to Overhead Rx: 75/55# 80 Box Jumps Rx: 24/20″ 70 Front Squats 60 Jumping Lunges 50 Thrusters 40 Pull UpsTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (6 Rounds for reps) AMRAP 3:00 / 1:00 x 6 Odd Rounds: 200m Run Even Rounds: 250m Row 20 Ball Slams Max Burpees In Remaining TimeScore is burpees only.Read More

CrossFit Dark Side – CrossFit 1.A: Prison Rules – PSN (AMRAP – Rounds) Every :15 / 4:00 (16 Sets) 3 Unbroken Power Snatches5/26/2017 – 75/55# 7/18/2017 – 85/60# 12/01/2017 – 95/65# If you made it through all sets at 75/55#, 85/60#, and 95/65# move up to 105/70# Rest 1:00 And Begin 1.B 1.B: Prison Rules...Read More

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastics Conditioning – :15/:15 x 16 (8 Sets Each) Ring Dips Strict Pull Ups 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 30 Wall Balls Rx: 20/14# Rx+: 30/20# 100′ Bear Crawl Rx+: 50′ Handstand WalkBear Crawl, Every 50′ = 1 Rep Handstand Walk, Every...Read More

CrossFit Dark Side – CrossFit 1: Push Press (7-7-7-7-7) 2: Metcon (Time) 21-15-9 400m Run Hang Power Snatches Rx: 115/85# Rx+: 135/95#Time Cap: 15:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 400m Run Partner A: 25 Double Unders 10 Dumbbell Thrusters Partner B: RestOnce A and B complete DU / TH the round is completeRead More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 2 Sets – All From Hang Position Pull High Pull Muscle SN Power SN Squat SN 2: Hang Snatch (OTM 15:00) Full Squat 3: Pause Snatch Deadlift (1-1-1-1-1-1) 10 Second Pause – 2″ Off Ground 4:...Read More