CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 800m Run 100 Squats 50 Push Ups 100 Ball Slams1 Person Working At A TimeRead More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 1 Clean Lift Off 1 Clean Pull 1 Power Clean 1 Push Jerk 1 Split Jerk 2: Power Clean & Jerk (OTM 12:00) 3: Clean Pull (2-2-2-2-2) 4: Front Squat (5-5-5-5) Same Weight For All Sets — Between 70-80%Read More

CrossFit Dark Side – CrossFit CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185#...Read More

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5) All Sets At Same Weight — Between 70-80% 2: Metcon (Time) 50-40-30-20-10 Sit Ups Kettle bell Swings Rx: 53/35#Read More

CrossFit Dark Side – CrossFit Kids Kids Warmup 10 squats 10 lunges 5 pushups 10 squats with slam ball 10 russian twists with slam ball 30 second plank hold center lunge stretch Kids Skillwork Overhead Squats Kids Wod 5 rounds: 5 Overhead Squats 10 Skater Plyos 15 situps Kids Game Sneak AttackRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/12 Calorie Row Odd: 12 Burpees5 Possbile Rounds rest 2:00 1.B: Metcon (Time) 3 Rounds 400m Run 15 Thrusters Rx: 95/65# Rest 2:00 3 Rounds 7 HSPU’s Rx+: Strict 14 Pull Ups Rx+: C2BCap: 38:00Read More

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 15 Wall Balls Rx: 20/14# Rx+: 30/20#Read More

CrossFit Dark Side – CrossFit 1: Romanian Deadlift (5-5-5-5) Bar does not touch the ground, slight knee bend that does not change during the movement. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20 Box Jumps Rx: 24/20” 20 Shoulder to Overhead Rx: 95/65# 20 Push UpsRead More

CrossFit Dark Side – CrossFit Kids Kids Warmup 5 push-ups 10 tuck jumps 15 squats Squat walks Downward dog Kids Skillwork Deadlift Kids Wod 5 rounds: 5 push-ups 10 box jumps 15 deadlifts Kids GameRead More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Snatch Lift Off Snatch Pull Power Snatch Snatch Balance Hang Squat Snatch5 Sets 2: PSN + HSN (OTM 12:00) Power Snatch + Hang Squat Snatch 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 2: Snatch Grip Push...Read More