CrossFit Dark Side – CrossFit 1.A: Metcon (5 Rounds for reps) 1:30 / :30 x 5 15 Thrusters Rx: 75/55# Max Wall Walks in remaining timeScore is total Wall Walks. Rest 2:00 and begin 1.B. 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 25′ / 25′ DB Front Rack Walking Lunge 15 Pull-Ups Rx+:...Read More

CrossFit Dark Side – CrossFit 1: Pause Bench Press (3-3-3-3-3) 1-2 Second Pause On Chest 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20 Burpees 40 Russian Twists w/ Slam Ball Rx: 25/15#Read More

CrossFit Dark Side – CrossFit 1: PSN + SN (OTM 15:00 – 1 Unbroken Complex) Power Snatch Snatch 2: Metcon (Time) 3 Rounds 400m Run 15 Toes to Bar 10 Hang Power Snatches Rx: 115/75# Rx+: 155/105#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRx: Wall Ball 20/14#, Barbell 75/55#, Box 20″ 2: Metcon (No Measure) Accessory Work – 3-5 Sets 6-10 Strict Pull-Ups...Read More

CrossFit Dark Side – CrossFit 1: Tempo Back Squat (3-3-3-3-3) 3 Second Down / 2 Second Pause In Bottom 2: Metcon (Time) 2 Rounds 100 Double Unders 30 Alt. Hang DB Clean & Jerks Rx: 40/25# Rx+: 50/35# 3 Rope ClimbsTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: PCL + HCL + PJ + SJ (1:30 x 10 – 1 Unbroken Complex) Power Clean Hang Squat Clean Push Jerk Split Jerk 2: Metcon (Time) Partner WOD – AMRAP 15:00 50 Power Snatches Rx: 115/75# Rx+: 155/105# 40 Clean & Jerks Rx: 155/105# Rx+: 185/125# 30 Burpee Chest...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 15/12 Calories – 5 Squat Snatches Rx: 115/75# Rx+: 155/105#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Box Jump Overs Rx: 24/20″ 1 Rope Climb Rx+: LeglessRest...Read More

CrossFit Dark Side – CrossFit 1: Romanian DeadLift (RDL) (5-5-5-5-5) Barbell does not touch the ground during the 5 reps. 2: Metcon (Time) 4 Rounds 25 Russian KB Swings Rx: 53/35# 40’/40′ Bear Crawl Rx+: 20’/20′ HS Walk 15 Toes to BarTime Cap: 18:00Read More

CrossFit Dark Side – CrossFit 1: Hang Clean (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 1,2,3…8,9,10 Hang Power Clean & Jerks Rx: 75/55# Rx+: 115/85# 10,9,8…3,2,1 Burpees Over BarTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 Barbell Bicep Curls 10/10 DB Bent Over Rows Handstand Walk PracticeRead More