CrossFit Dark Side – CrossFit 1: Metcon (Time) 25/20 Calories 12 Handstand Push Ups Rx+: 10 Strict HSPU 15/12 Calories 12 Handstand Push Ups 15/12 Calories 12 Handstand Push Ups 25/20 CaloriesTime Cap: 15:00 2 : Metcon (No Measure) Skill Work Rope Climbs 3: Metcon (No Measure) Core Conditioning 3 Rounds 20 Overhead Plate Sit...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 10 Dumbbell Deadlifts Rx: 40/25 Rx+: 50/35# 10 Dumbbell Shoulder to Overhead 10 BurpeesTime Cap: 20:00 2: Metcon (No Measure) Accessory Work-3 Sets 5-10 Strict Pull Ups 10 Dumbbell Skull Crushers 10/10 Bent Over Dumbbell Rows 3: Metcon (No Measure) Optional Conditioning: 6 Rounds 100m...Read More

CrossFit Dark Side – CrossFit 1: PCLN + PJ (EMOM 8:00) Power Clean Push Jerk 2: Front Squat (3-2-1-1-1) Build up to a heavy single 3: Metcon (Time) 3 Rounds 16 Chest to Bars Rx+: 8 Bar Muscle Ups 20 Box Jump Overs Rx: 24/20# 30 Sit Ups -Then- 50 Front Rack Lunges Rx: 95/65#Time...Read More

CrossFit Dark Side – CrossFit 1: SN + OHS (EMOM 10:00) Snatch Overhead SquatFull squat 2: Snatch Balance (3-3-3) 3: Metcon (AMRAP – Rounds) Every 3:00 x 5 25 Double Unders 20 Wallballs Rx: 20/14# Rx+: 30/20# 6 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 4: Metcon (Weight) Optional Strenght Bench Press: 5-5-5-5Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 9/11 Tribute 2001 Meter Run/Row 11 Box Jumps Rx: 24/20″ Rx+: 30/24″ 11 Thrusters Rx: 95/65# Rx+: 125/85# 11 Chest-to-Bar Pull-Ups 11 Power Cleans Rx: 135/95# Rx+: 175/115# 11 Handstand Push-Ups 11 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 11 Toes-to-Bars 11 Deadlifts Rx: 135/95# Rx+: 175/115# 11...Read More

CrossFit Dark Side – CrossFit 1: DL+PCL+FSQ (Every 1:30 x 10) Deadlift Power Clean Front SquatUnbroken 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 200m Run 10 Power Cleans Rx: 135/95# Rx+: 185/125# 80′ Walking Lunge 80′ Bear Crawl Rx+: 25′ Handstand WalkBoth partners will run together. Split reps as needed.Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 1000m Row 50 Thrusters 75/55# 40 Chest to Bar Rx+: 20 Bar Muscle UpsTime Cap 17:00 Assault Bike 60/50 Calories Scaled: regular “Jackie” 1000m row, 50 thrusters barbell only, 30 pull ups/ring rows. 2: Metcon (No Measure) Core Conditioning 80 Flutter Kicks 60 Lying Heel Taps 40...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) AMRAP 8:00 1000/800m Row/Ski Max V Ups Rest 1:00 AMRAP 8:00 1000/800m Row/Ski Max Burpee Box Jump Overs Rx: 24/20″Assault Bike 60/48 Calories 2: Metcon (No Measure) Work a Weakness! Optional Conditioning Every 3:00 x 4 90 seconds of Assault Bike 30 Double UndersSpend 10...Read More

CrossFit Dark Side – CrossFit 1: HHCL+HCL+CL (Every 2:00 x 8) High Hang Squat Clean Hang Squat Clean Squat CleanUnbroken Complex 2: Push Jerk (3-3-3) 3: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 3 Deadlifts Rx: 185/125# Rx+: 225/155# 5 Hand Release Push Ups 7 Toes to Bar 4: Metcon (No Measure) Optional Conditioning...Read More

CrossFit Dark Side – CrossFit 1: 5 PCL (Every 2:00 x 6) 5 Power CleansSingles 2: Metcon (AMRAP – Reps) From 0:00-2:00 Run 200m Max Shoulder to Overhead Rx:115/75# Rx+: 155/105# Rest 1:00 From 3:00-6:00 Run 400m Max Shoulder to Overhead Rest 2:00 From 8:00-12:00 Run 600m Max Shoulder to Overhead 3: Metcon (No Measure)...Read More