CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 4 Wall Walks Odd: 25 Squat JumpsRest 2:00 Then Begin Next Part 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 12 DB Thrusters Rx: 40/25# Rx+: 50/35# 6 BurpeesRest 2:00 Then Begin Next Part 3: Metcon (Time)...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Sets 200m Run Rest :30 400m Run Rest 1:00Time Cap: 20:00 2: Metcon (Time) 3 Rounds 20 V-Ups 10 Power Snatches Rx: 135/95# 2 Rope ClimbsTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5) All Sets At The Same Weight — 70 – 80% 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Box Jumps Rx: 24/20” Rx+: 30/24” 10 Goblet Squats 20 Alt. Kettlebell Snatches Rx: 53/35# Rx+: 70/53#Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 60 Jumping Lunges 400 Run 60 Push Ups 600m Run 60 Goblet SquatsRuns are completed with Slam Ball. Partners may partition reps as needed, partner not working must hold Slam Ball overhead.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) 5 Sets 1 Snatch Pull 1 Snatch High Pull 1 Hang Muscle Snatch 1 Hang Power Snatch. 2: Hang Power Snatch (OTM 12:00) 2 Hang Power Snatch (Below and Above The Knees) 3: Snatch High Pull (2-2-2-2-2) Record Heaviest Successful Lift 4: Overhead Squat (5-5-5-5)...Read More

CrossFit Dark Side – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# /...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (4 x 5) All Sets Between 70-80% 2: Metcon (Time) 100 It’s A Surprise 75 KB Swings Rx: 53/35# Rx+: 70/53# 50 Hollow Rocks 25 HSPU’sTime Cap: 25:00Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 200m Sprint 10 BurpeesRest 2:00 Then Begin Next Part 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes To Bar 5 Shoulder To Overhead Rx: 135/95# Rx+: 185/125#Rest 2:00 Then Begin Next...Read More

CrossFit Dark Side – CrossFit 1: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles 2: Metcon (No Measure) 3 Rounds 1:00 Plank Hold :30 Right Side Plank Hold :30 Left Side Plank HoldRead More

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Sets 2:00 Max Calorie Row 2:00 Rest 2: Metcon (Time) 21-15-9-6-3 DB Thrusters Rx: 40/25# Rx+: 50/35# BurpeesRead More