CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 16:00 Buy-In: 80 Calorie Row 30 Double Unders 15 Toes to Bar 10 Power Cleans Rx: 135/95# 2: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 10 Tuck Ups 10 Hollow Rocks :10 Hollow Hold 15 SupermansRead More

CrossFit Dark Side – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 Partner A: 200m Run w/ Med Ball + 6 Med Ball Cleans Partner B: Deadlift Hold Rx: 135/95# Partner C: AMRAP 5 Burpees 10 Ring Rows (Strict) 20 Ball SlamsPartners rotate when A finishes cleans, C can only...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Snatch Lift Off Snatch Pull Muscle Snatch Power Snatch Power Snatch (Catch Lower) 2: Power Snatch (OTM 15:00) 3: Segmented Snatch Pull (5-5-5-5-5) “1 + Knee + Mid-Thigh + Finish 4: Overhead Squat (5-5-5-5-5)Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) “Prison Rules” Every :15 / 4:00 – 3 Unbroken Reps Power Snatch Rx: 75/55#Rest 1:00 1.B: Metcon (AMRAP – Rounds) “Prison Rules” Every :15 / 4:00 – 3 Unbroken Reps Power Clean & Jerks Rx: 75/55#Rest 1:00 1.C: Metcon (AMRAP – Rounds) “Prison Rules” Every...Read More

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 12 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 12 V-Ups 1 Rope ClimbCap: 15 minutesRead More

CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15:00) Starting around 70% of 1RM. 2: Metcon (Time) 21-15-9 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35# 50 Double UndersTime Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastic Conditioning Double Tabata (:20/:10 x 16) First 8 Sets Rotate Between Top of Ring Hold Bottom of Ring Hold Second 8 Sets Hollow Rocks 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 400m Run 24 Wall Balls Rx: 20/14# Rx+: 30/20# 12 Toes to...Read More

CrossFit Dark Side – Barbell ClubRead More

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 50 Box Jumps Rx: 24/20” Rx+: 30/24” 50 Deadlifts Rx: 155/105# Rx+: 185/125# 50 Pull UpsTime Cap: 15:00Read More