CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 30-20-10 DB Thrusters Rx: 40/25# Rx+: 50/35# Toes to BarTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: Overhead Squat (3-3-3-3-3) 2: Sots Press (Snatch) (3-3-3) 3: Metcon (AMRAP – Rounds and Reps) Partner WOD-AMRAP 15:00 Partner A: 20/15 Calories Partner B AMRAP: 10 Power Snatches Rx: 75/55# Rx+: 125/85# 3 Wall WalksPartners switch after calories are completed.Read More

CrossFit Dark Side – CrossFit 1: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereTime Cap 38:00Read More

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2.: Metcon (3 Rounds for reps) AMRAP 5:00/1:00 x 3 Buy-In: 40/30 Calories Max Reps in Remaining Time Rd 1: Alt. Devil Presses Rx: 40/25# Rx+: 50/35# Rd 2: Sit-Ups Rd 3: Chest to Bar Rx+: Bar Muscle UpsRead More

CrossFit Dark Side – CrossFit 1: PCL + CL (OTM 15:00) Power Clean CleanDrop and reset. Full squat clean. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 2 Burpees Over Bar 2 Power Cleans Rx: 135/95# Rx: 165/115# 4 Burpees Over Bar 4 Power Cleans 6 Burpees Over Bar 6 Power Cleans Etc…Time Cap...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00/1:00 x 5 30 Double Unders 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 1 Rope Climb Rx+: LeglessPick up where you left off after 1:00 rest. 2: Metcon (No Measure) Accessory Work: 3 Sets 5-10 Ring Dips 10 DB Hammer Curls 15-25...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 12 Wallballs Rx: 20/14# Rx+: 30/20# 12 Deadlifts Rx: 135/95# RX+: 185/125# 12 Box Jump Overs Rx: 24/20″Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (Weight) 15:00 to find 1RM Snatch Balance 1.B: Snatch Grip Push Press (3-3-3) 1.C: Metcon (AMRAP – Rounds and Reps) Partner WOD-15:00 AMRAP 30/25 Calories 40 Wallballs Rx: 20/14# Rx+: 30/20#Split reps as neededRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (5 Rounds for reps) Alternating EMOM 10:00 1:15 Max DB Box Step Overs Rx: 20″ Box, 40/25# Rx+: 50/35# :45 RestRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 5 Shoulder to Overhead Rx: 155/105# Rx+: 185/125# 10 Toes to Bar 15 Ball Slams Rx: 25/15#Rest...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (3-3-3-3-3) 2: Metcon (Time) 3 Rounds 400m Run 50 Air Squats 2 Rope ClimbsTime Cap 18:00Read More