CrossFit Dark Side – CrossFit 1.A: PCL+CL+2 SJ (1:30 x 8 – 1 Complex) Power Clean Squat Clean 2 Split JerksDrop barbell and rest between the PCL and the CL. 1.B: Clean Pull (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 30 Deadlifts 30 Power Cleans 30 Front Squats 30...Read More

CrossFit Dark Side – CrossFit 1: 12 Day’s of Christmas (Time) “12 Days of Christmas” 1 Dumbbell Manmaker Rx: 40/25# Rx+: 50/35# 2 Overhead Squats Rx: 95/65# Rx+: 135/95# 3 Power Snatches 4 Hand Release Push Ups Rx+ Handstand Push Ups 5 Shoulder to Overhead 6 Power Cleans 7 Bar Facing Burpees 8 Alt. Dumbbell...Read More

CrossFit Dark Side – CrossFit 1: Push Press (3-2-1-1-1) 3’s and 2’s are meant to be warm up sets. You are building to a 1RM. 2: Metcon (Time) 4 Rounds 400m Run 25 Sit-Ups 20 Weighted Box Step-Ups w/ 1 DB Rx Box: 20″ Rx DB: 40/25# Rx+: 50/35#Time Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 9-7-5 Hang Squat Cleans Rx: 155/105# Rx+: 185/125# Chest to Bar Pull-Ups Rx+: Bar Muscle UpsTime Cap: 13:00 Repeat from 12/5/2018Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00/1:00 x 5 30 Double Unders 14 Hang Power Snatches Rx: 75/55# 7 Handstand Push-Ups Rx+: StrictPick up where you left off after your 1:00 rest. 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Bench Press 10 DB Hammer...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (3-2-1-1-1) 3’s and 2’s are meant to be warm up sets. You are building to a 1RM. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15/12 Calories 5 Wall Balls Rx: 20/14# Rx+: 30/20# 15/12 Calories 10 Wall Balls 15/12 Calories 15 Wall Balls ETC…Calorie reps...Read More

CrossFit Dark Side – CrossFit 1.A: Snatch Balance (15:00 To Build To A Heavy 1RM) One fluid movement – not a push press to an overhead squat. Working from the rack. 1.B: Snatch Grip Push Press (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 Partner A: 20/16 Calories Partner B:...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Box Jumps Rx: 24/20″ Rx+: 30/24″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 ‘DT’ 12 Deadlifts 9 Hang Power Cleans 6 Shoulder Overhead Rx: 115/75# Rx+: 155/105#Rest...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (3-2-1-1-1) 3’s and 2’s are meant as warm up sets. 2: Metcon (Time) 50-40-30-20-10 Sit-Ups Push-Ups 5-4-3-2-1 Rope ClimbsTime Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00 -1 Rep) 2: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Read More