CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) AMRAP 3:00/3:00 Rest x 5 20 Slamball Sit Ups Rx: 25/15# 12 Box Jumps Rx: 24/20″ Rx+: 30/24″ Max Slamball Tosses Over the BarWith arms above your head, pick a pull up bar that is approximately 6″ higher. Use the same slamball for sit...Read More

CrossFit Dark Side – CrossFit 1: Squat Clean + Push Jerk (EMOM 10:00) 2: Metcon (Time) 50 Wall Balls Rx: 20/14# Rx+: 30/20# 160′ Front Rack Dumbbell Lunge Walk Rx: 40/25# Rx+: 50/35# 50 Wall BallsTime Cap: 16:00 Down & back = 80′ so twice. 3: Metcon (No Measure) Accessory Work-3 Sets 5-10 Strict Pull...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 40 Double Unders 3 Wall Walks 2: Metcon (No Measure) Core Conditioning AMRAP 6:00 20 Flutter Kicks (L + R = 1) 20 Runners Crunches 20 Plank JacksRunners Crunches https://youtu.be/ukVGfLCN7is Plank Jacks https://youtu.be/PtwKi_sMO9g 3: Metcon (Weight) **Optional Strength** Romanian...Read More

CrossFit Dark Side – CrossFit 1: Squat Snatch (EMOM 10:00) 2: Metcon (Time) 250/200m Row 25 Power Snatches Rx: 75/55# 250/200m Row 25 Power Snatches 250/200m Row 25 Power Snatches 250/200m RowTime Cap: 16:00 3: Metcon (Weight) **Optional Strength** Enderton Front Squat (3 squats) 1. 3 second pause at bottom 2. Double bounce out of...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Wall Balls Rx: 20/14# Rx+: 30/20# 50 Toes to Bar 50 Box Jumps Overs 50 Wall BallsTime Cap: 16:00 2: Metcon (No Measure) Accessory Work-3 Sets 10 Alt. Double Dumbbell Back Step Lunge (front rack) :30 Farmers Carry Hold …immediately into… 80′ Farmers Carry 3: Metcon...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) EMOM 20:00 175m/150m Row or Ski Rx+: 200m/175mYour score is how many rounds at RX. Take rounds off as needed. Assault Bike: 12/9 Calories 2: Metcon (No Measure) Skill Work Low Ring Muscle Up or Ring Rows w/Ring Diphttps://youtu.be/rpEhhvq8S8k 3: Metcon (No Measure) **Optional Core...Read More

CrossFit Dark Side – CrossFit 1: HHCL+HCL+CL (Every 1:30 x 8) High Hang Squat Clean Hang Squat Clean Squat CleanUnbroken complex. Use the first 3 sets as warm up then 75% of 1RM C&J. 2: Push Jerk (3-3-3) 80% 3: Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 200m Run 2 rope climbs 15 Dumbbell...Read More

CrossFit Dark Side – CrossFit 1: Metcon (3 Rounds for time) Every 4:30/4:00 Rest x 3 35 Double Unders Rx+: 50 DU 15 Sit Ups Rx+: V Ups 8 Burpee Pull Ups Rx+: 10 BPU 15 Sit Ups 35 Double UndersGoal is to complete each round under 4:30. 2: Metcon (No Measure) Accessory Work-3 Sets...Read More

CrossFit Dark Side – CrossFit 1: HHPSN + HPSN + PSN (Every 1:30 x 8) High Hang Power Snatch Hang Power Snatch Power SnatchUnbroken complex. Use the first 3 sets as warm up then 70% of 1RM 2: Overhead Squat (2-2-2) 80% 3: Metcon (Time) 3 Rounds 25 Air Squats 40′ Walking Lunge 25 Push...Read More

CrossFit Dark Side – CrossFit 1: Overhead Squat (Spend 15:00 to build to 1RM) 2: Snatch Grip Push Press (3-3-3) 3: Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 Buy In: 911m Row/Ski 9 Power Snatches 95/65# Rx+: 135/95# 11 Partner Clapping Push Ups 11 Synchro Air SquatsSplit meters and psn as needed.Read More