CrossFit Dark Side – CrossFit 1: Tempo Front Squats (3-3-3-3-3) 3 Second Down / 2 Second Pause / Fast Up 2: Metcon (Time) 3 Rounds 400m Run 40’/40′ Single Arm DB Overhead Walking Lunge Rx: 40/25# Rx+: 50/35#Time Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1.A: PSN + HSN + SN (1:30 x 10 – 1 Unbroken Complex) Power Snatch Hang Squat Snatch Squat Snatch 1.B: Deficit Snatch Pull (3-3-3) Deficit Snatch Pull 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 Partner A: 20/15 Calories Partner B: AMRAP 20′ / 20′...Read More

CrossFit Dark Side – CrossFit 1.A: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsClock will be set up for 10:00 Intervals x 3 – counting up. 0:00 – 10:00 – Diane 10:00 – 20:00 – Grace 20:00 – 30:00 – Fran Each workout has a 9:00 time cap. If you finish under 9:00 you...Read More

CrossFit Dark Side – CrossFit 1: Pause Bench Press (3-3-3-3-3) 1-2 Second Pause On Chest 2: Metcon (Time) 30-20-10 X3 Double Unders (90-60-30) Calories Alt. Devil Presses Rx: 40/25#Time Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 3 Rounds 25 Ball Slams Rx: 25/15# 40′ Bear Crawl Rx+: 20′ HSW 25 Push-Ups 40′ Bear Crawl Rx+: 20′ HSWTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) AMRAP 3:00 / 1:00 x 5 200m Run 12 Toes to Bar Max Wall Balls Rx: 20/14# Rx+: 30/20#Post total number of wall balls. 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 Dumbbell Chest Flys 15 Banded Tricep Push-Downs 15-25 GHD’sChest Fly:...Read More

CrossFit Dark Side – CrossFit 1: Tempo Back Squat (3-3-3-3-3) 3 Second Down / 2 Second Pause In Bottom / Fast Up 2: Metcon (Time) 21-15-9 Burpee Box Jump Overs Rx: 24/20″ Dumbbell Thrusters Rx: 40/25# Rx+: 50/35#Time Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1.A: Split Jerk (15:00 To Find A Heavy 1RM) 1.B: Press From Jerk Stance (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 25 Shoulder to Overhead 10 Synchro Burpees 25 Hang Squat Cleans 10 Synchro BurpeesRx: 95/65#Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 15 KB Swings Rx: 53/35# Rx+: 70/53# – 15 Box Jumps Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 5 Clean & Jerks Rx: 135/95# Rx+: 185/125# 5 Chest to Bars Rx+: 3/2 Ring...Read More

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) 4 Rounds 25 Calories 25′ Burpee Broad Jump 25 Sit-Ups 25′ Burpee Broad JumpTime Cap: 20:00Read More