CrossFit Dark Side – CrossFit 1.A: SN + HSN + SnBAL (1:30 x 8 – 1 Unbroken Complex) Snatch Hang Snatch Snatch BalanceFull squat for all 3 reps. 1.B: Snatch Pull (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 17:00 40 Burpees Rx+: Synchro 30 Snatches Rx: 75/45# Rx+: 95/65# 30...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) OTM 12:00 15/12 CaloriesRest 3:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 12 Toes to Bar 2 Rope ClimbsRead More

CrossFit Dark Side – CrossFit 1: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereTime Cap: Out the door for your last run...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (2-2-2-2-2) 2: Metcon (Time) 50-40-30-20-10 Double Unders 10-8-6-4-2 Clean & Jerks Rx: 115/75# Rx+: 155/105#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 / 2:00 x 3 10 Box Jump Overs Rx: 24/20″ 10 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 10 Chest to Bar Pull-Ups Rx+: 5 BMU’sPick up where you left off after your 2:00 rest. 2: Metcon (No Measure) Accessory Work...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (2-2-2-2-2) 2: Metcon (Time) 5 Rounds 10 Alt. Single Arm Devil Presses Rx: 40/25# Rx+: 50/35# 10 Front Squats Rx: 135/95# Rx+: 185/125#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Bella Complex (1:30 x 10 – 1 Unbroken Complex) Clean Shoulder to Overhead Front Squat Shoulder to OverheadClean can be power or squat. Video Demo: https://youtu.be/-DXuq4cJY3Q 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 Buy-In: 600m Run w/ Both Partners Holding 1 KB Remaining Time:...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15 Box Jump Overs Rx: 24/20″ Rx+: 30/24″ 3 Wall WalksRest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 10 Renegade Rows Rx: 40/25# Rx+: 50/35#1 Renegade Row – Push-Up + Row Left +...Read More

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (Time) 3 Rounds 15 Power Snatches Rx: 95/65# 15 Overhead Squats 15 Toes to BarTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Hang Clean (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 21-15-9 Thrusters Rx: 95/65# Rx+: 135/95# 400m RunTime Cap: Out the door for the last run by 12:00Read More