CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Sets 2:00 Max Calories 1:00 Max Wall Balls Rx: 20/14# Rx+: 30/20# 1:00 Max Burpees 1:00 RestPost total reps for each round. 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 Strict Pull-Ups 10 Double DB Skull Crushers 15-25 GHD’sNo singles on...Read More

CrossFit Dark Side – CrossFit 1: Overhead Squat (5-5-5-5-5) 2: Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn...Read More

CrossFit Dark Side – CrossFit 1.A: PSN + SNBAL (OTM 15:00 – 1 Complex) Power Snatch Snatch Balance 1.B: Snatch Pull (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 Partner A: 200m Run w/ Med Ball Partner B: AMRAP 10 Power Snatches Rx: 115/75# Rx+: 155/105# 15 Toes to BarPartners...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) AMRAP 8:00 Buy-In: 1000m Run (5 Laps) Max Double Unders -Every break or stop: 5 BurpeesPost total number of Double Unders. Rest 3:00 and begin 1.B 1.B: Clean Complex – AMRAP 15:00 (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean...Read More

CrossFit Dark Side – CrossFit 1: Push Press (5 x 5) All sets should be performed at the same weight somewhere between 65-75% 2: Metcon (Time) 4 Rounds 25 Ball Slams Rx: 25/15# 25 Tuck-Ups 80′ Bear Crawl Rx+: 40′ Handstand WalkTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 15 Wall Balls Rx: 20/14# 15 Box Jump Overs Rx: 24/20″Directly into 1.B 1.B: Snatch (7:00 To Find A 1RM) Snatch can be Power or Squat. Write in your notes which movement you performed. 7:00 begins with an empty barbell.Read More

CrossFit Dark Side – CrossFit 1: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesPick up where you left off after your 1:00 rest. In the notes add partial reps. 2: Metcon (No Measure) Accessory Work...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (5 x 5) All sets should be performed at the same weight somewhere between 65-75% 2: Metcon (Time) 10-20-30-40 Calories 1-2-3-4 Rope ClimbsTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1.A: PP + PJ + SJ (15:00 To Find A Heavy Complex) 1 Push Press 2 Push Jerks 3 Split Jerks 1.B: Press From Jerk Stance (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 100 Double Unders 30 DB Thrusters Rx: 40/25# Rx+: 50/35# 20...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Alt. Devil Presses Rx: 40/25# Rx+: 50/35#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 Buy-In: 40 Burpees Max Clean & Jerks Rx: 165/115# Rx+: 225/155#Rest 2:00 and...Read More