CrossFit Dark Side – CrossFit 1: Bench Press (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Deadlifts Rx: 135/95# Rx+: 185/125# 20 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Russian Twists Rx: 25/15# (Slam Ball)Read More

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00) 2: Metcon (Time) 3 Rounds 400m Run 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 12 Handstand Push Ups Rx+: 20’ Handstand WalkTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (3 Rounds for reps) AMREP 3:00 21/15 Calorie Row 21 Burpees Over Rower Max Thrusters Rx: 95/65# Rest 3:00 AMREP 3:00 18/13 Calorie Row 18 Burpees Over Rower Max Thrusters Rx: 115/85# Rest 3:00 AMREP 3:00 15/11 Calorie Row 15 Burpees Over Rower Max Thrusters Rx: 135/95# 2:...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) Starting at 85%+ 2: Metcon (Time) 9-12-15 Hang Power Clean Rx: 115/85# Pull Ups Rest 2:00 15-12-9 Hang Power Cleans Pull UpsTime Cap: 16:00Read More

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Free WOD – Partner WOD AMRAP 20:00 Partner A: 200m Run w/ Med Ball -Pass Ball Off Partner B: 200m Run w/ Med Ball 30 Wall Balls 5 Synchro Burpees 30 Dumbbell Snatches 5 Synchro BurpeesOnly 1 Partner running at a time, pass...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Muscle Clean Tall Clean Squat Clean Hang Squat Clean 2: Clean + Hang Clean (OTM 15:00) Squat Clean Hang Squat Clean 3: Low Hang Clean Pull (3-3-3-3-3) Barbell does not touch the ground, lower 1 – 2″ from...Read 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”5 Possible Rounds Rest 2:00 1.B: Metcon (Time) 50 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# -200m Run Every Break Rest 2:00 40 Alt. Low Hang Lunges 50 Push Ups 40 Alt. Low Hang...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) Conditioning 4 Rounds 400m Run 200m Recovery RunYou never stop running Time Cap: 20:00 2: Metcon (Time) 3 Rounds 30 Ball Slams Rx: 25/15# 12 Toes to Bar 2 Rope ClimbsTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1.A: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsTime Cap: 15:00 Rest 5:00 (From Time Cap) 1.B: Annie (Time) 50-40-30-20-10 Double-unders Sit-upsTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) Power or Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 6 Hang Power Cleans Rx: 135/95# Rx+: 165/115# 6 Shoulder to Overhead 10 Pull Ups Rx+: Chest to Bar Rest :30Each round is a sprint!Read More