CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean 4 Sets Clean Lift Off Clean Pull Tall Clean Clean Hang Clean 2: 3-Pos Clean (OTM 15:00) Floor Knee Mid-Thigh 3: Deficit Clean Pull (3-3-3-3-3) 4: Paused Front Squat (3-3-3-3-3) 3 Second Pause in bottom of squatRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 15 Burpee Box Jump Overs Rx: 24/20″Rest 2:00 1.B: Clean Complex – AMRAP 15:00 (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds (FGB Style) 1:00 Calorie Row 1:00 Wall Balls Rx: 20/14# Rx+: 30/20# 1:00 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 1:00 Sit-Ups 1:00 RestRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) Every 4:00 / 20:00 (5 Sets) 600m RunPost Slowest Run () 2: Metcon (Time) 3 Rounds 50 Double Unders 10 Shoulder to Overhead Rx: 135/95# Rx+: 165/115#Time Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) OTM 10:00 :15 Max Strict Pull-Ups :15 Rest :15 Handstand Walk :15 Rest 2: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead More

CrossFit Dark Side – CrossFit 1: PSN + HSN (OTM 15:00) Power Snatch + Hang Squat Snatch 2: Metcon (Time) 10-20-30 Burpee to Plate (#25) DB Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 10:00Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up Sotz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch 2: Snatch (OTM 15:00) 3: Snatch Grip Deadlift (5-5-5-5-5) 4: Snatch Grip Push Press (3-3-3-3-3)Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 20 Synchro Push-Ups 10 DB Manmakers 40 Synchro Lunges 10 DB Manmakers 200m RunSplit Manmakers As NeededRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 10 Bar Facing Burpees 10 Deadlifts Rx: 225/155# Rx+: 275/185# Rest 2:00 800m Run w/ Wall Ball Rx: 20/14# Rx+: 30/20# Rest 2:00 50 Back Squats Rx: 135/95# Rx+: 185/125# -10 Burpees with you drop the barTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) :40 / :20 x 5 Calorie Row 5 Push Ups + 5′ Bear Crawl Ball Slams Rx: 25/15# Weighted V-Ups Rx: 15/10# (Plate)Rest 1:00 Between Movments.Read More