CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In – 600m Run w/ Dumbbell’s and Kettlebell Partner A: 15 Goblet Squats 10 Dumbbell Push Press 5 Burpees Partner B: Holds Plank -Switch once Partner A completes AMRAPRead More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets – Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Snatch 2: SN Lift + 2 SN + SN Bal (Every 1:30 / 15:00 (10 Sets)) Snatch Lift Off Snatch Snatch Snatch Balance 3: Tempo Snatch Pull (2-2-2-2-2) 5 Second Up...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for reps) Alt. EMOM :40/:20 x 10 Calorie Row Perfect Push UpsRest 2:00 1.B: Metcon (Time) 30-20-10 1 Arm Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Pull Ups Right Into 100 Alt. Low Carry Dumbbell Lunges (Using 1 Dumbbell) – Switch Arms Every 10 Reps -10 Burpees...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 400m Run 21 Deadlifts Rx: 135/95# Rx+: 185/125# 10 Toes to BarRead More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 25:00 20 Double Unders 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Wall Balls Rx: 20/14# Rx+: 30/20# 1 Rope Climb 2: Metcon (AMRAP – Reps) Core Conditioning AMRAP 5:00 Max Ab-Mat Sit UpsRead More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) 4 – 6 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict HSPU’s 10 Alt. PistolsAdd weight or deficit if possible 2: Metcon (Time) 10 Strict Press Rx: 115/75# 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back...Read More

CrossFit Dark Side – CrossFit 1: Clean and Jerk (20:00 To Find 1RM) Can be squat or power. 2: Metcon (Time) 200m Run 15 Burpees 400m Run 20 Burpees 600m Run 25 BurpeesRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 16 Wall Balls Rx: 20/14# Rx+: 30/20# Odd: 20 Double Unders Rx+: 40 Double Unders5 Possible Rounds Rest 2:00 A 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Thrusters Rx: 95/65# 10 (L) Kettlebell Snatch Rx: 53/35# 10 (R)...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) 50-40-30-20-10 Sit Ups Push Press Rx: 45/35# (Empty Bar) Rx+: 75/55#Time Cap: 17:00Read More

CrossFit Dark Side – CrossFit 1: Hang PSN – Below Knee (OTM 15:00) 2: Metcon (Time) 3 Rounds 25 Box Jump Overs Rx: 24/20” 12 Overhead Squats Rx: 135/95# Rx+: 165/115#Read More