CrossFit Dark Side – CrossFit 1: CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18...Read More

CrossFit Dark Side – CrossFit Kids Kids Warmup 10 Squats 10 Pushups 10 Lunges Broad Jumps Agility ladder Forward rolls Skin the Cats Kids Skillwork Press (Optional 5 minute E30on30) Start with 10 reps (10-19 reps) Kids Wod Obstacle Course: (burpees while you wait) Skin the Cats Agility Ladder Forward Rolls Lunges with Plate OH...Read More

CrossFit Dark Side – CrossFit Kids Kids Warmup 10 Squats 10 Lunges Broad jumps Agility ladder Kids SkillworkRead More

CrossFit Dark Side – CrossFit 1: Front Squat (1-1-1-1-1) 2: Metcon (Time) 3 Rounds 18 Deadlifts Rx: 75/55# Rx+: 115/85# 12 Hang Power Snatches 6 Overhead SquatsTime Cap: 12 MinutesRead More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Free WOD AMRAP 20 Minutes Buy-In: 800m Run In Time Remaining Partner A 3 DB Manmakers Rx: 40/25# Rx+: 50/35# 10 Pull Ups 15 Ball Slams Rx: 25/15# Partner B Holds Plank Partner A must complete AMRAP then A and B switch....Read More

CrossFit Dark Side – Barbell Club 1: Power Snatch Warm-Up (1-1-1-1-1) 1 Snatch Lift Off 1 Snatch Pull 1 Muscle Snatch 2: Power Snatch (OTM 15 Minutes) 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Overhead Squat (1-1-1-1-1)Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Alternating EMOM 10 Minutes Even: 17/13 Calorie Row Odd: 16 Wall Balls Rx: 20/14# Rx+: 30/20#Rest 2:00 Then Begin 2nd Part 2: Metcon (Time) 3 Rounds 20 Alt Pistols 15 Toes To Bar 10 Handstand Push-Ups (12 Minute Time Cap – 24:00) Rest 2:00 50...Read More

CrossFit Dark Side – CrossFit 1: Shoulder Press (1-1-1-1-1) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Box Jumps Rx: 24/20” Rx+: 30/24# 2 Rope Climbs (6 Modified Rope Climbs)Read More

CrossFit Dark Side – CrossFit Kids Kids Warmup 10 Squats Pushup to Downward Dog Walk across floor 30 second plank hold 10 Tuck jumps Kids Skillwork Deadlift (ring work) Kids Wod AMRAP 10 minutes: 5 burpees 10 Deadlifts 15 lunges Kids Game Left-RightRead More

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15 Minutes) Can be any type of clean (muscle, power, or squat) and any type of jerk (push or split) 2: Metcon (Time) 3 Rounds 400m Run 12 Thrusters Rx: 95/65# Rx+: 135/95Time Cap: 14 MinutesRead More