CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 16/12 Calorie Row Odd: 80′ Bear Crawl Rx+: 20′ Handstand Walk 2: Metcon (Time) 9 Box Jumps Rx: 24/20″ 30′ Walking lunge 9 Pull Ups Rx+: Chest to Bars 30′ Walking Lunge 15 Box Jumps Rx: 24/20″ 30′ Walking lunge 15...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 400m Run 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 10 Deadlifts Rx: 225/155# 2: Metcon (No Measure) 2 Rounds 1:00 Plank Hold :30 Left Side Plank :30 Right Side Plank :30 RestRead More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Teams of 3 Partner 1: 20 Calorie Row Partner 2 & 3: 30′ Bear Crawl 10 Ball Slams 30′ Bear CrawlPartners rotate every 20 calories. Partners 2 & 3 go round for round.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk – 4 Sets Clean Pull Power Clean Push Jerk Behind the Neck Split Jerk Split Jerk 2: PCL + FSQ + J (OTM 15:00) Power Clean Front Squat Jerk 3: Pause Clean Pull (2-2-2-2-2) Pause 5 Second 1″ off...Read More

CrossFit Dark Side – CrossFit Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes 2: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time) 2...Read More

CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for time) Every 4:00 / 20:00 (5 Sets) 400m RunYou are not doing this 2 times, only once. Post fastest and slowest runs. Write your times in the comments. 2: Metcon (Time) 10,9,8…3,2,1 Ball Slams 1,2,3…8,9,10 Toes to BarRead More

CrossFit Dark Side – CrossFit 1: PSN + SN (OTM 10:00) Power Snatch SnatchDrop between reps. 2: Metcon (AMRAP – Reps) AMRAP 10:00 200 Double Unders 100 Wall Balls Rx: 20/14# Max Muscle UpsRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (Calories) 2:00 Max Calorie RowDirectly into the 15:00 AMRAP 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20′ Overhead Dumbbell Walking Lunge Rx: 40/25# Rx+: 50/35# 10 Burpees 20′ Overhead Dumbbell Walking Lunge 10 Handstand Push UpsOnly 1 Dumbbell. 22 reps per round. 2: Metcon (No Measure)...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5) All sets between 70 – 80% 2: Metcon (Time) Buy-In: 400m Run 21-15-9 Overhead Squats Rx: 115/85# Pull Ups Rx+: Chest to Bar Cash-Out: 400m RunTime Cap: Out the door by 13:00Read More

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