CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: Calorie Row – 16/11 Odd: 30 SquatsRest 2:00 1.B: Metcon (Time) 21-15-9 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 3-2-1 Rope Climbs Right Into 1 Mile RunTime Cap: Out The Door Before 25:00Read More

CrossFit Dark Side – CrossFit 1: Bench Press (2-2-2-2-2) 2: Metcon (Time) 50 Sit-Ups 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 50 Sit Ups 40 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35# 50 Sit Ups 50 Ball Slams Rx: 25/15#Time Cap: 18:00Read More

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) 2 Touch and Go Power Clean & Jerks 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 7 Pull Ups Rx+: Chest to Bars 14 Push Ups 21 Wall Balls Rx: 20/14# Rx+: 30/20#Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Gymnastics Conditioning 5 Sets 6 Strict Ring Dips 6 Strict Pull Ups 2: Metcon (3 Rounds for reps) AMRAP 4:00 Buy-In – 200m Run 12 Hang Power Snatches Rx: 75/55# 12 Bar Facing Burpees Rest 2:00 AMRAP 4:00 Buy-In – 200m Run 9 Hang Power...Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 400m Run 50 Wall Balls -5 Synchro Burpees every time you switchRead More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Hang Power Clean Tall Clean Hang Squat Clean Push Jerk Split Jerk 2: HPCL + HCL + Jerk (OTM 15:00) Hang Power Clean Hang Clean Jerk 3: Low Hang Clean Pull (3-3-3-3-3) Barbell does not touch the ground,...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (1-1-1-1-1) 2: Metcon (Time) 21-15-9 Power Snatches Rx: 95/65# Bar Facing BurpeesTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) Skill Conditioning – Rope Climbs 4 Rope Climbs Rest 1:00 3 Rope Climbs Rest :45 2 Rope Climbs Rest :30 1 Rope ClimbTime Cap: 12:00 2: Metcon (Time) 800m Run 50 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40 Box Jumps Rx: 24/20” 30 Toes to BarTime Cap:...Read More

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00) 2 Touch & Go 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 12 Handstand Push Ups 50’ Walking Lunge 5 Clusters Rx: 135/95# Rx+: 155/105#Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 30 Double Unders 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Hand Release Push Ups 2: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 30 Russian Twists 15 Tuck UpsRead More