CrossFit Dark Side – CrossFit 1: HHPSN + HPSN + PSN (Every 1:30 x 8) High Hang Power Snatch Hang Power Snatch Power SnatchUnbroken complex 2: Overhead Squat (3-3-3) 3: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Time Cap 14:00 4: Metcon (Weight) Optional Strength Bench Press 5-5-5-5-5Read More

CrossFit Dark Side – CrossFit 1: SNHP + HSN + SNBAL (Every 1:30 x 10) Snatch High Pull Hang Squat Snatch Snatch Balance 2: Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 Partner A: 200m Run with Wallball Rx:20/14# Partner B AMRAP: 8 Power Snatches Rx: 95/65# Rx+: 135/95# 8 Toes to Bar...Read More

CrossFit Dark Side – CrossFit 1: Tommy Mac (Time) 2 Rounds 12 Burpees 12 Thrusters Rx: 115/75# 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead SquatsTime cap: 32:00 Scaled option: 1/2 the reps and lighter weight.Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 500/450m Row/Ski Rest 2:00Time Cap: 18:00 Assault Bike 37/25 Calories 2: Metcon (No Measure) Skill Work Handstand Hold Freestanding Handstand Hold or Strict Handstand Push Ups Deficit Handstand Push UpsYou can pick to practice handstand hold or handstand push ups. 3: Metcon (No Measure) Accessory...Read More

CrossFit Dark Side – CrossFit 1: PCLN + PJ (EMOM 10:00) Power Clean Push Jerk 2: Tempo Back Squat (5-5-5) 3 second down, 2 second pause, fast up, 10:00 3: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Pull Ups Rx+: 4 Bar Muscle Ups 20 Sit Ups 10 Box Jump Overs Rx:24/20/” Rx+:...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) Every 4:00 x 6 21/16 Calories 10 Alt. Devils Press Rx: 40/25# Rx+: 9 Double Devils PressScore is your slowest round. Scaled option: Lighter weight or take a round off. 2: Metcon (No Measure) Tabata Flutter Kicks Rest 1:00 Tabata Runners Crunchhttps://youtu.be/ukVGfLCN7is 3: Metcon (No Measure) Accessory...Read More

CrossFit Dark Side – CrossFit 1: SN + OHS (EMOM 10:00) Snatch Overhead SquatSquat Snatch 2: Metcon (Time) 3 Rounds 25 Dumbbell Squats Rx: 40/25# Rx+: 50/35# 75 Double UndersOne dumbbell and can be placed on shoulder or goblet position. Time cap: 10:00 Scaled option: 20 air squats, 60 single unders. 3: Metcon (No Measure)...Read More

CrossFit Dark Side – CrossFit 1: PP + PJ + SJ (20:00 to find a heavy complex) 1 Push Press 2 Push Jerks 3 Split JerksUnbroken from the rack. 2: Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 Buy In: 100 Calories I Go U Go 30 Duble Unders 10 Kettlebell Swings Rx:...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 65/50 Calories 15 Squat Cleans Rx: 95/65# Rx+: 135/95# 25 Box Jumps Rx: 24/20# Rx+: 30/24″ 30 Toes to Bar 50 Power Cleans 30 Chest to Bar Pull Ups 25 Box Jumps 15 Front Squats 65/50 CaloriesTime Cap: 32:00Read More

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 200m Farmers Carry Rx: 40/25# Rx+: 50/35# 12 Burpee Dumbbell Deadlifts 12 Dumbbell Plank Pull Throughs 1 Shuttle RunTime Cap: 18:00Read More