CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Both Partners: 400m Run w/ KB Partner A: Plank Partner B: 20 Double Unders 15 KB Swings Rx: 53/35# Rx+: 70/53# 10 Push UpsBoth Partners Complete DU, KB, & Push Ups then round is complete.Read More

CrossFit Dark Side – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5) Same weight for all 4 sets. Pick a weight between 70-80% 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15 V-Ups 15 Ball Slams Rx: 25/15# 15 BurpeesRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 200m Run X 10 Rest :30 Between Runs Rest 2:00 After Last Run 3 Rounds 12 Clusters Rx: 95/65# 12 Toes to Bar Rest 2:00 30 Handstand Push Ups Rx+: StrictTime Cap: 36:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 3 Sets 5 Strict Pull Ups 5 Strict Ring Dips 2: Muscle Up Practice – Class (No Measure) Muscle Up Practice 2 x 2 False Grip Pulls 2 x 2 Toes to Ring – Focus on the swing 2 x 2 Hips to Ring – Big...Read More

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5) Same weight for all 4 sets. Pick a weight between 70-80% 2: Metcon (Time) 3 Rounds 75 Double Unders 25 Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 15 MinutesRead More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 Partner A: 400m Run Partner B: 25 KB Swings Rx: 53/35# Rx+: 70/53# Both Partners: 50 Synchronized Lunges Both Partners: 30 Synchronized SquatsEach Round Partners Switch For Run and KB SwingsRead More

CrossFit Dark Side – Barbell Club 1: 3-Pos CL & J Warm Up (1-1-1-1-1) Lift Off Clean Pull Tall Clean Push Jerk Split Jerk 2: 3-Position Clean + Jerk (1:30 / 15:00 (10 Sets)) 3 Position Squat Clean + Jerk Floor, Below Knee, Mid-Thigh 3: Clean Pull (2-2-2-2-2) 4: Tempo Front Squats (3-3-3-3) 4 Seconds...Read More

CrossFit Dark Side – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time...Read More

CrossFit Dark Side – CrossFit 1: Shoulder Press (5-5-5-5) All Sets @ 70-80% 2: Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 200m Run 40 Double Unders 20 Sit-UpsRead More