CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 15 Box Jump Overs Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 6 Handstand Push-Ups Rx+: Strict 3 Power Snatches Rx: 155/105# Rx+: 185/125#Rest 2:00 and Begin 1.C 1.C: Metcon...Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) AMRAP 4:00 / 1:00 x 5 400m Run 12 Burpees Max Wall Balls Rx: 20/14# Rx+: 30/20#Score Is Wall BallsRead More

CrossFit Dark Side – CrossFit 1: Front Squat (7-7-7-7-7) 2: Metcon (Time) 3 Rounds 10 Deadlifts Rx: 135/95# Rx+: 165/115# 10 Front Squats 10 Shoulder to OverheadEach Round Is Unbroken 10 Bar Facing Burpees If DroppedRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40 Double Unders 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Tuck-UpsRight Into 1.B 1.B: Power Clean (10:00 To Find 1RM)Read More

CrossFit Dark Side – CrossFit 1: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More

CrossFit Dark Side – Free WOD 1: Metcon (No Measure) AMRAP 20:00 – Partner WOD Partner A – 200m Run 100 Squats Partner B – 200m Run 60 Ball SlamsSplit Squats and Slam Balls as needed.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Power Clean Jerk Balance Press From Jerk Stance Split Jerk 2: PCL + 2 FSQ + Jerk (OTM 15:00) 1 Power Clean 2 Front Squats 1 Jerk 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then...Read More

CrossFit Dark Side – CrossFit 1: Dark Side Chipper (Time) 800m Run 25 Burpees 30 Toes to Bar 100 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Toes to Bar 25 Burpees 800m RunTime Cap: 35:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35# 10 Ball Slams Rx: 25/15# 20 Russian Twists w/ Slam BallRead More

CrossFit Dark Side – CrossFit 1: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 12:00 2: Metcon (AMRAP – Reps) AMRAP 5:00 Tuck-Ups Every 1:00 – :10 Hollow HoldWorkout begins with Hollow Holds.Read More