CrossFit Dark Side – CrossFit 1: Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereTime Cap: 38:00Read More

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 50 Double Unders 40′ Walking Lunge 20 Alternating Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40′ Walking LungeTime Cap : 14:00Read More

CrossFit Dark Side – CrossFit 1: SN + SnBAL (EMOM 15:00) Squat Snatch Snatch Balance 2: Metcon (Time) 21 Hang Power Snatch Rx: 95/65# 21 Pull Ups 15 Overhead Squat Rx: 115/75# 15 Chest to Bar Pull Ups 9 Squat Snatch Rx: 135/95# 9 Bar Muscle UpsTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 6 Sets 400m Run 1:00 RestTime Cap: 20:00 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 5:00 15 Tuck Ups 30 Flutter Kicks 15 Sit Ups 3: Metcon (No Measure) Accessory Work – 3 Sets 80′ Dumbbell Waiter/Suitcase CarryRead More

CrossFit Dark Side – CrossFit 1: Front Squat (10-10-10-10-10) Count your warm up with barbell as your first set. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 20/15 Calories 2 Manmakers Rx: 40/25# Rx+: 50/35# 10 Dumbbell Box Step Overs Rx: 24/20″Use same weight for manmakers and box step overs.Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) Anthony Cano Memorial Wod (modified) 7 Rounds of: 8 Burpees 8 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 8 Box Jumps Rx: 24/20″ Rx+: 30/24″ 8 Toes to Bar 8 Wallballs Rx: 20/14# Rx+: 30/20# 8 Deadlifts Rx: 135/95# Rx+: 185/125# 8 V UpsTime Cap: 35:00Read More

CrossFit Dark Side – CrossFit 1: Bench Press (10-10-10-10-10) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20/15 Calories 15 Ball Slams Rx: 25/15# 30 Sit Ups 1 Rope Climb Rx+: LeglessRead More

CrossFit Dark Side – CrossFit 1: PCL + FSQ + J (Every 1:30 x 10) Power Clean Front Squat Jerk 2: Metcon (Time) 400m Run 20 Hang Power Cleans Rx: 95/65# Rx+: 135/95# 400 m Run 20 Front Squats 400m Run 20 Shoulder to OverheadTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds 1:00 Double Unders 1:00 Push Ups 1:00 Jumping Lunges Rx+: Pistols 1:00 Rest 2: Metcon (No Measure) Accessory Work – 3 Sets of: :15 Assault Bike Sprints Handstand Walk Practice/Max HS Walk.Read More

CrossFit Dark Side – CrossFit 1: Back Squat (10-10-10-10-10) Count your barbell warm up as first set. 2: Metcon (Time) 21-15-9 Overhead Squats Rx: 95/65# Rx+: 135/95# Burpees Over The BarTime Cap: 11:00Read More