CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 4 – 6 Sets 6 Strict Pull-Ups 6 Strict Ring Dips :30 Handstand Hold 2: Metcon (Time) 21-15-9 Pull Ups Rx+: Chest to Bar Shoulder to Overhead Rx: 95/65# Toes to Bar Hang Power Snatch Rx: 95/65#Time Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Time Cap: 22:00 2: Metcon (No Measure) 2 Rounds 1:00 Plank Hold :30 Left Side Plank 1:00 Plank Hold :30 Right Side PlankRead More

CrossFit Dark Side – CrossFit 1: Front Squat (7-7-7-7-7) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 5 Clean & Jerks Rx: 155/105# Rx+: 185/125#Read More

CrossFit Dark Side – CrossFit 1: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 2: Metcon (No Measure) AMRAP 6:00 50 Russian Twists Rx: 25/15# 15 SupermansRead More

CrossFit Dark Side – CrossFit 1: Push Press (7-7-7-7-7) 2: Metcon (Time) For Time 25 Burpees 1 Mile Run 25 BurpeesTime Cap: 15:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 200m Run 5 Synchro Burpees Partner A: 10 DB Thrusters 5 Synchro Burpees Partner B: 10 DB ThrustersRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 17/13 Calorie Row Odd: 5 Overhead Squats Rx: 155/105# Rx+: 185/125#Rest 2:00 and Begin 1.B 1.B: Metcon (Time) 60 Strict Press Rx: 55/35# – Every break perform 5 burpees. Right Into 100 Jumping LungesTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata (:20/:10 x 8) Pull Ups Kettlebell Swings Rx: 53/35# Rx+: 70/53# Push Ups Kettlebell Swings (Yes, Again) Tuck UpsRest 1:00 Between Tabata’sRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 30 Double Unders 20 Dumbbell Snatches Rx: 40/24# Rx+: 50/35# 10 Handstand Push Ups Rx+: StrictRight Into 1.B 1.B: Hang Power Clean & Jerk (10:00 to Find 1RM)Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk Clean Pull Tall Clean Squat Clean Jerk Balance Press from Jerk Stance Split Jerk 2: 2 CL + Jerk (OTM 15:00) 2 Squat Cleans 1 Jerk 3: Press From Jerk Stance (2-2-2-2-2) 4: PP + PJ + SJ (Build...Read More