CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 100 Calorie Row 50 Synchronized Squat Jumps 30 Synchronized Push Ups 40 Synchronized Russian Twists Rx: 25/15# Plate2 people working, 1 person resting.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets 1 CL Lift Off 1 CL Pull 1 Tall CL 1 Jerk Balance 1 Press From Jerk Stance 1 Split Jerk 2: PCL + HCL + 2 Jerks (1:30 / 15:00 (10 Sets)) 1 Power Clean 1 Hang Squat Clean 2...Read More

CrossFit Dark Side – CrossFit Metcon (Time) 200m Run 20 Handstand Push Ups 200m Run 20 Clean & Jerks Rx: 105/75# Rx+: 135/95# 200m Run 20 Toes To Bar 200m Run 20 Power Snatches 200m Run 20 Chest To Bar Pull Ups 200m Run 20 Overhead SquatsTime Cap: 32:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 25 Sit-Ups 20 Ball Slams Rx: 25/15# 15 Push Ups 2: Metcon (Calories) 3 Rounds 4:00 Calorie Row 4:00 RestRead More

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) 4 Rounds 400m Run 50 Air SquatsTime Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 Rest x 5 25 Double Unders 5 Burpees 1 Power Clean Rx: 165/115# Rx+: 225/155# 2: Metcon (Time) Tuck Up to Hollow / Superman While Holding A Skull Mat 5-4-3-2-11 Rep: Tuck Up, Roll To Superman (L), Back To...Read More

CrossFit Dark Side – CrossFit 1: 3-Pos SN + OHS (1:30 / 15:00 (10 Sets)) 3 – Position Squat SN + 1 Overhead Squat 2: Metcon (Time) 10-20-30-40 Wall Balls Rx: 20/14# Rx+: 30/20# Kettlebell Swings Rx: 53/35#Rx+: 70/53#Time Cap: 18:00Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets 1 SN Lift Off 1 SN Pull 1 Tall SN 1 SN Balance 1 Snatch 2: Pause SN + SN Balance (OTM 15:00) Pause Squat Snatch Snatch Balance 3: Snatch Pull (2-2-2-2-2) 4: Snatch Grip Push Press (5-5-5-5-5)Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy – In: 1000m Run (5 Laps) 6 Synchronized Burpees 20 Synchronized Alternating Lunges 30 Partner Med Ball Squat TossesRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Odd: 12 BurpeesRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Snatches Rx+: Squat Snatches 10 Chest To Bars Rx+: 6/4 Bar Muscle Ups 20 Hollow RocksRest 2:00 1.C: Metcon...Read More