CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 15/12 Calories 80′ Bear Crawl Rx+: 20′ Unbroken Handstand WalkRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 5 Squat Cleans Rx: 95/65# Rx+: 135/95# 40 Double UndersRest 2:00 1.C: Metcon (Time) 30 Burpee Pull Ups Rx+: 20 Burpee Bar...Read More

CrossFit Dark Side – CrossFit 1: Push Press (15:00 to find a 1RM) 2: Metcon (Time) 600m Run 30 Deadlifts Rx: 135/95# Rx+: 185/125# 30 Air Squats 400m Run 20 Deadlifts 20 Air Squats 200m Run 10 Deadlifts 10 Air SquatsTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: HPSN + OHS (EMOM 15:00) Hang Power Snatch Overhead Squat 2: Metcon (Time) 30 Snatches Rx: 95/65# Rx+: 135/95# Starting with and EMOM: 3 Burpees Over the BarTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Wallballs Rx: 20/14# Rx+: 30/20# 40′ Walking Lunge 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 1 Rope Climb Rx+: Legless 2: Metcon (No Measure) Accessory Work – 3 Sets 5-10 Strict Pull Ups 80′ D Ball Carry 15-25 GHDsRead More

CrossFit Dark Side – CrossFit 1: Front Squat (15:00 to find a 1RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 5 Box Jumps Rx: 24/20″ Rx+: 30/24″ 5 Toes to Bar 5 Handstand Push Ups Rx+: Strict 10 Box Jumps 10 Toes to Bar 10 Handstand Push Ups 15 Box Jumps 15 Toes...Read More

CrossFit Dark Side – CrossFit 1: Overhead Squat (5-5-5-5-5) 2: Snatch Grip Push Press (3-3-3) 3: Metcon (AMRAP – Rounds and Reps) Partner Wod 15 AMRAP Patner A: 20/15 Calories Partner B: AMRAP 10 Toes to Bar 10 Overhead Squats Rx: 95/65# Rx+:135/95# 5 Burpees Over the BarRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 x 5 15 Burpee Box Jump Overs Rx: 24/20″ Rx+: 30/24″Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 10 Front Rack Lunges Rx: 95/65# Rx+: 135/95# 3 Wall WalksRest 2:00 1.C: Metcon (Time) 50 Strict Press Rx:...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (15:00 to find 1RM) 2: Metcon (Time) Buy In: 50 Russian Twists with Plate Rx: 15/10# 30-20-10 Dumbbell SnatchesRx: 40/25# Rx+: 50/35# Plank Dumbbell Pull Throughs Cash Out: 50 Weighted Sit UpsTime Cap 14:00 Use same plate for twists and sit ups.Read More

CrossFit Dark Side – CrossFit 1: 2 HCL + TH + S2O (Every 1:30 x 10) 2 Hang Cleans Thruster Shoulder to OverheadUnbroken Complex. 2: Metcon (Time) 200m Run 12 Thrusters Rx: 95/65# Rx+: 135/95# 200m Run 10 Thrusters 200m Run 8 Thrusters 200m Run 6,4,2…ThrustersTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) AMRAP 3:00/1:00 x 5 20/15 Calories 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Max Wallballs Rx: 20/14# Rx+: 30/20#Score is max wallball reps. 2: Metcon (No Measure) Accessory Work-3 Sets 5-10 Ring Dips 10/10 Dumbbell Bent Over Rows 15-25 GHDsRead More