CrossFit Dark Side – CrossFit 1: Deadlift (5 x 5 ) All sets should be completed at the same weight between 65 – 75% of 1RM. 2: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-BarRead More

CrossFit Dark Side – CrossFit 1: Pause CL + Pause SJ (OTM 15:00 – 1 Rep) Pause Squat Clean Pause Split JerkPause at knee for 2 seconds before completing the clean. Then pause again for 2 seconds in the receiving position for the split jerk. 2: Metcon (Time) 3 Rounds 400m Run 15 Front Squats...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 25 Sit-Ups 20/16 Calories 15 Burpees 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 Bent Over Barbell Rows 10 DB Arnold PressesRead More

CrossFit Dark Side – CrossFit 1: Front Rack Lunge (10-10-10-10-10) From the rack – Step back each rep. 2: Metcon (Time) 30-20-10 X3 Double Unders Hang Power Snatches Rx: 75/55# Pull-UpsTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1.A: Pause SN + SN + SNBal + OHS (1:30 x 10) Pause Snatch Snatch Snatch Balance Overhead SquatPause is 2 seconds at knee before finshing lift. Drop barbell and then perform next 3 movements unbroken. 1.B: Snatch Pull (3-3-3) 2: Metcon (Calories) Partner WOD – AMRAP 15:00 Partner 1:...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for time) Every 5:00 / 10:00 (2 Sets) 800m RunPost the times for each run. Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Thrusters Rx: 95/65# Rx+: 135/95# 5 Burpee Pull-Ups Rx+: Burpee BMU’s 1.C: Metcon (Time) 400m DB...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (5 x 5) All 5 sets should be completed at the same weight between 65 – 75% of 1RM. 2: Metcon (Time) 4 Rounds 25 Ball Slams Rx: 25/15# 20 Box Step-Ups w/ Slam Ball Rx: 24/20″ 15 Toes to BarTime Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: SN High Pull + HSN (OTM 15:00 – 1 Complex) Snatch High Pull Hang Squat Snatch 2: Metcon (Time) 5 Rounds for Time 40 Double Unders 14 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 2 Wall WalksTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 6 Sets 2:30 Max Calories 2:30 RestPost total number of calories. 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 Dumbbell Bench Press 10 Dumbbell Hammer Curls 5-10 Strict Ring DipsRead More

CrossFit Dark Side – CrossFit 1: Back Squat (5 x 5 ) All 5 sets should be completed at the same weight between 65 – 75% of 1RM. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15 Wall Balls Rx: 20/14# 10 Burpees Over Bar 5 Clean & Jerks Rx: 135/95# Rx+: 185/125#Read More