CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 15/12 Calories 5 Front Squats Rx: 165/115# Rx+: 205/145#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Toes to Bar 15 Wallballs Rx: 20/14# Rx+: 30/20# 30 Double UndersRest 2:00 1.C: Metcon (Time) 15 Wall WalksRead More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 12 Alternating Devils Press Rx: 40/25# Rx+: 50/35# 40′ Walking Lunge 12 Box Jump Overs Rx: 24/20″ 40′ Walking Lunge40′ = 2 reps 2: Metcon (No Measure) 3 Sets of 80′ Slam Ball Carry *Work a Weakness*Spend time working on a...Read More

CrossFit Dark Side – CrossFit 1: Thruster (OTM 15:00) 2: Metcon (Time) 3 Rounds 20 Deadlifts 15 Hang Power Cleans 10 Shoulder to Overhead Rx: 95/65# Rx+: 135/95Time Cap: 18:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 7 Sets 2:00 Max Calories 1:00 RestPost total calories. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning-AMRAP 5:00 25 weighted Sit-Ups Rx: 25/15# Plate 10 weighted V-UpsRead More

CrossFit Dark Side – CrossFit 1: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More

CrossFit Dark Side – CrossFit 1: SN DL + HSN (OTM 15:00) Snatch Deadlift Hang Squat Snatch 2: Snatch Pull (3-3-3) 3: Metcon (AMRAP – Rounds and Reps) Partner Wod-AMRAP 15:00 Buy In: 75 Calories DT 12 Deadlifts Rx: 95/65 Rx+:135/95 9 Hang Power Cleans 6 Shoulder to Overhead 1 Round, I Go You GoSplit...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 15/12 Calories 80′ Bear Crawl Rx+: 25′ Handstand WalkRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Box Jumps Rx: 24/20″ Rx+: 30/24″ 10 Handstand Push-Ups Rx+: StrictRest 2:00 1.C: Metcon (AMRAP – Reps) AMRAP 6:00 Manmakers Rx: 40/25#...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (3-3-3-3-3) 2: It’s A Trap (Time) For Time 100 Burpees -Every 2:00 Stop and Run 200mWorkout begins with 200m run. Time Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00) 2: Metcon (Time) 60 Double Unders 21 Overhead Squats Rx: 95/65# 40 Double Unders 15 Power Snatches Rx: 115/75# 20 Double Unders 9 Squat Snatches Rx: 135/95#Time Cap 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata x 4 :20/:10 x 8/1:00 Rest KB Swings Rx: 53/35# Rx+: 70/53# Air Squats Push Ups V-Ups1:00 rest in between tabatas 2: Metcon (No Measure) 3-5 Sets of: Assault Bike Sprint :30 Sprint 6-10 Strict Pull-UpsRead More