CrossFit Dark Side – CrossFit 1: Metcon (Time) “Team Deck of Cards” Diamond’s – Jumping Lunges Heart’s – Burpees Club’s – Tuck-Ups Spade’s – Wall Balls (Only 1 Person Performs Wall Balls) Ace’s – 200m Run Jack’s, Queen’s, and King’s: 12 RepsRead More

CrossFit Dark Side – CrossFit 1: Bench Press (2-2-2-2-2) 2: Metcon (Time) 4 Rounds 5 Overhead Squats Rx: 115/75# Rx+: 155/105# 10 Toes to Bar 15 Front Squats 20 Box Jump Overs Rx: 24/20″Time Cap: 18:00Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 13:00 20/15 Calories 20 Wall Balls Rx: 20/14# Rx+: 30/20#Right Into 1.B 1.B: Squat Snatch (7:00 To Find A 1RM) 2: Metcon (No Measure) Accessory Work – 3 Sets 5-10 Strict Pull-Ups 5-10 Strict Ring DipsRead More

CrossFit Dark Side – CrossFit 1: Back Squat (2-2-2-2-2) 2: Metcon (Time) 5 Rounds 50 Double Unders 7/7 Single Arm DB Hang Clean & Jerks Rx: 40/25# Rx+: 50/35#Time Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1.A: Squat Clean and Jerk (OTM 12:00 – 1 Rep) Jerk must be a split jerk. 1.B: Segmented Clean Pull (2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 17:00 75 Thrusters Rx: 95/65#...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Toes to Bar 75 Ball Slams Rx: 25/15# 150 Box Step-Ups Rx: 20″ 75 Squats w/ Slam Ball 50 Push-UpsTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Push Press (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 20′ Burpee Broad Jumps 15 V-Ups 20′ Burpee Broad JumpsEvery 10′ is one rep for the broad jumps. 34 Total Reps Per Round.Read More

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 -1 Rep) 2: Metcon (Time) 5 Rounds 15/12 Calories 10 Deadlifts 5 Power Cleans Rx: 155/105# Rx+: 205/145#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20/:10 x 8) Strict Presses Front Squats Push Presses Thrusters Rx: 45/35# (Empty Barbell)Barbell must stay in the front rack or overhead position for the entire Tabata. You can only set the barbell down during the 1:00 rests. 5 Burpee Pentalty before picking...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (Time) 3 Rounds 400m Run 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Pull-Ups Rx+: C2BTime Cap: 15:00Read More