CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Buy-In 50 Calorie Row 30 Double Under 5 Deadlifts Rx: 135/95# Rx+: 165/115# 5 Hang Power Cleans 5 Shoulder To OverheadBarbell Complex Must Be Unbroken – 5 Burpee Penalty If You Drop EarlyRead More

CrossFit Dark Side – CrossFit 1: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime Cap: 16:00 2: CL + FSQ + Jerk (1:30 / 15:00 (10 Sets)) 1 Squat Clean 2 Front Squats 1 JerkRead More

CrossFit Dark Side – CrossFit 1.A: Gymnastic Cond. (Muscle Up Practice) (AMRAP – Rounds) 3 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict Handstand Push Ups 1.B: Muscle Up Practice – Class (No Measure) Muscle Up Practice 2 x 2 False Grip Pulls 2 x 2 Toes to Ring – Focus on...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (12-12-12-12) 2: Metcon (Time) For Time 10,9,8…2,1 Power Snatch Rx: 95/65# Rx+: 115/85# 1,2,3…9,10 Toes to BarTime Cap: 16:00Read More

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run w/ Wall Ball & Kettlebell 40 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 40 Wall Balls Rx: 20/14# Rx+: 30/20# -Both partners can work at the same time.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets 1 Clean Lift Off 1 Clean Pull 1 Tall Clean 1 Jerk Balance 1 Press From Jerk Stance 1 Split Jerk 2: Clean and Jerk (OTM 15:00) 3: Clean Pull (2-2-2-2-2) Heavy! 4: Push Press (5-5-5-5-5)Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run 30-20-10 Hang Power Cleans Rx: 95/65# Push Ups 400m Run 21-15-9 Power Cleans Rx: 115/85# Burpees 400m Run 15-10-5 Squat Cleans Rx: 135/95# Handstand Push UpsTime Cap: 36:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Rounds 2:00 Max Calorie Row 2:00 Rest 2: Metcon (Time) 3 Rounds 30 Ball Slams Rx: 25/15# 20 Goblet Squats w/ Slam Ball 10 Toes to BarRead More

CrossFit Dark Side – CrossFit 1: SN DL + PSN + HSN + OHS (1:30 / 15:00 (10 Sets) ) Every 1:30 / 15:00 (10 Sets) 1 Snatch Deadlift 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat 2: The Thruster (Time) 30 Thrusters Rx: 135/95#Read More

CrossFit Dark Side – CrossFit 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 6:00 6 Windshield Wipers Rx: 25/15# Plate 18 Russian...Read More