CrossFit Dark Side – CrossFit 1: 2 TNG PSN (OTM 15:00) 2 Touch & Go Power Snatches 2: Metcon (Time) For Time 100/80 Calories Every Minute on the Minute: 5 BurpeesTime Cap 14:00 Workout begins with burpeesRead More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00/1:00 x 5 24 Double Unders 12 KB Swings Rx:53/35# Rx+: 70/53# 6 Handstand Push-ups Rx+: StrictPick up where you left off after 1:00 rest 2: Metcon (No Measure) Accessory Work 3-5 Sets 6-10 Ring Rows (elevate feet if possible) 10 Double...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 1,2,3…8,9,10 Overhead Squat Rx: 95/65# 10,9,8…3,2,1 Burpees Over BarTime Cap 14:00Read More

CrossFit Dark Side – CrossFit 1.A: Pause Clean (OTM 15:00) 1 Pause Squat CleanFull Squat with 1-2 second pause at knee 1.B: Deficit Clean Pull (3-3-3) 2: Metcon (Time) Partner Wod for Time 30 Wall Walks 60 Alt. DB Devil Press Rx: 40/25# Rx+: 50/35# 120 Synchro LungesSplit Wall Walks & Devil Press as neededRead More

CrossFit Dark Side – CrossFit 1: Dark Side Chipper (Time) 800m Run 25 Burpees 30 Toes to Bar 100 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Toes to Bar 25 Burpees 800m RunTime Cap: 35:00Read More

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (3 Rounds for reps) 3 Sets 2:00 Calories 1:00 Power Snatch Rx: 75/55# Rx+: 115/85# 1:00 Plank DB Pull Throughs Rx: 40/25# Rx+: 50/35# 1:00 RestRead More

CrossFit Dark Side – CrossFit 1: PCL + J + CL&J (1:30 x 10 – 1 Complex) Power Clean Jerk Clean & JerkComplex must be: Power Clean + Push Jerk Drop Barbell Squat Clean + Split Jerk 2: Metcon (Time) 5 Rounds 6 Power Cleans 6 Shoulder to Overhead Rx: 125/85# Rx+: 165/115#Time Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats 2: Metcon (No Measure) Core Conditioning – AMRAP 5:00 20 Russian Twists 15 Tuck-Ups 10 Hollow RocksRead More

CrossFit Dark Side – CrossFit 1: Tempo Front Squats (3-3-3-3-3) 3 Seconds Down / 2 Second Pause 2: Metcon (Time) 30-20-10 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# Box Jump Overs Rx: 24/20″ Rx+: 30/24″Time Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1.A: Pause Snatch (OTM 12:00 – 1 Rep) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 1.B: Snatch Grip Push Press (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 20 Partner Clapping Push-Ups 30 Overhead Squats Rx: 95/65# 40...Read More