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 12 Synchro Burpees 25 Synchro Air Squats 10 Clean & Jerks Rx: 165/115# Rx+: 225/155#Split CL&J’s as needed.Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (4 Rounds for reps) Every 2:30 x 4 50′ DB Front Walking Lunge Rx: 40/25# Rx+: 50/35# Max Chest to Bar Pull-Ups Rx+: BMU’sWalking Lunge is 25′ / 25′. Score is total C2B/BMU’s. There is no built in rest between each 2:30 sets. Rest 2:00 andbegin 1.B 1.B:...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (10-10-10-10-10) 2: Metcon (Time) 50-40-30-20-10 Sit-Ups 5-4-3-2-1 Wall WalksTime Cap: 18:00Read More

CrossFit Dark Side – CrossFit 1: SNHP + HSN + SNBAL (1:30 x 10 – 1 Complex) Snatch High Pull Hang Squat Snatch Snatch Balance 2: Metcon (Time) 10 Rounds 3 Hang Power Cleans 3 Front Squats Rx: 135/95# Rx+: 185/125#Time Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowDumbbell reps are 5 Left Arm / 5 Right Arm. 2: Metcon (No Measure) Accessory Work – 3-5 Sets Max L-Sit...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (10-10-10-10-10) 20:00 Time Cap 2: Metcon (Time) 2 Rounds 800m Run 15 Burpee Box Jump Overs Rx: 24/20″ 2 Rope ClimbsTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Pause CL DL + HPCL + FSQ + J (1:30 x 10 – 1 Complex) Pause Clean Deadlift (2 Sec. @ Knee) Hang Power Clean Front Squat Jerk 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: Hold Barbell In Front Rack Rx: 135/95#...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 15/12 Calories – 20’/20′ DB Overhead Walking Lunge Rx: 40/25# Rx+: 50/35#Use 1 DB only for lunges. Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 5 Power Snatches Rx: 135/95# Rx+: 165/115# 1 Rope ClimbRest...Read More

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (Time) 21-15-9 400m Run Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Box Jumps Rx: 24/20″Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00 -1 Rep) 2: Metcon (Time) 15 Toes to Bar 15 Shoulder to Overhead 15 Toes to Bar 15 Hang Power Cleans 15 Toes to Bar 15 Front Squats 15 Chest to Bars Rx+: 10 Bar Muscle UpsBarbell Rx: 115/75# Rx+: 155/105# Time Cap: 14:00Read More