CrossFit Dark Side – CrossFit 1: Metcon (Time) Gymnastics Conditioning – Rope Climbs 5 Rope Climbs Rest 1:00 4 Rope Climbs Rest 1:00 3 Rope Climbs Rx+ – Legless 2 Legless Rope Climbs Rest 1:00 2 Legless Rope Climbs Rest 1:00 2 Legless Rope ClimbsTime Cap: 12:00 2: Metcon (AMRAP – Rounds and Reps) AMRAP...Read More

CrossFit Dark Side – CrossFit 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereTime Cap: 17:00 2: Metcon...Read More

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00) 2: Metcon (Time) 30-20-10 Wall Balls Rx: 20/14# Rx+: 30/20# 10-20-30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 10 BurpeesRead More

CrossFit Dark Side – Free WOD Metcon (AMRAP – Reps) AMRAP 20:00 – Teams of Three Partner A: Row 20/15 Calories Partner B: Burpees over Partner C Partner C: Rest (On Floor)Partners rotate every 20 calories. Score is total burpees.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 2 Sets Sotz Press x 5 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Hang Squat Snatch 2: Hang Snatch (OTM 15:00) 3: Snatch Pull (Riser) (5 x 2) 3″ RiserDeficit Snatch Pull 4: Snatch Grip PP + OHS (5...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 800m Run 50-40-30-20-10 Sit Ups Ball Slams Rx: 25/15# Alt. Lunges 800m RunTime Cap: Starting last run before 30:00.Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 21-15-9 Deadlifts Rx: 225/155# 3-2-1 Rope ClimbsTime Cap: 10:00 2: Metcon (Calories) Row 2:00 / 2:00 x 5 Post CaloriesRead More

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40′ Bear Crawl Rx+: Handstand Walk 40′ Broad Jump 40′ Walking LungeRead More

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 4 – 6 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict Handstand Push UpsIf you can easily perform 5 unbroken reps, add weight or tempo. 2: Metcon (Time) 5 Rounds 200m Run 30 Double Unders 9 Hang Squat Cleans Rx: 115/80# Rx+: 135/95#Time...Read More