CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 500m Row/Ski, 1000m C2 Bike, or 30/25 Assault Bike Calories 40′ Walking Lunge 10/10 Single Arm DB Hang Clean & Jerks Rx: 40/25# Rx+: 50/35# 40′ Walking LungeEvery 20′ Lunge Is 1 Rep. Lunges are without dumbbell. 2: Metcon (No Measure)...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (Time) 5 Rounds 15 Wall Balls Rx: 20/14# 10 Burpees 1 Rope Climb Rx+: LeglessTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1.A: PSN + SNBAL (OTM 10:00 – 1 Complex) Power Snatch Snatch Balance 1.B: Snatch Pull (3-3-3) 2: Metcon (Calories) Partner WOD – AMRAP 15:00 Partner A: Max Calories Partner B: 40′ Bear Crawl Rx+: 20′ HSW 5 Burpees 5/5 Single Arm DB Thrusters 5 Burpees 40′ Bear Crawl Rx+:...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 600m Run w/ Wall Ball 40 Wall Balls Rx: 20/14# 40 Pull-Ups 400m Run w/ Wall Ball 25 Wall Balls 25 Pull-Ups Rx+: Chest to Bar 200m Run w/ Wall Ball 10 Wall Balls 10 Pull-Ups Rx+: Bar Muscle-UpsTime Cap: 28:00 Compare to 5/10/2019Read More

CrossFit Dark Side – CrossFit 1: Bench Press (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15/12 Calories 15 Shoulder to Overhead Rx: 95/65# 15 Ball Slams Rx: 25/15#Read More

CrossFit Dark Side – CrossFit 1: Metcon (Weight) OTM 12:00 Rx: 3 Burpees Over Bar Rx+: 7 Burpees Over Bar 1 Squat SnatchThis is just like our normal Wednesday Oly EMOM’s however this time you must perform burpees to get your heart rate up a little before attempting your lift. Have a plan for how...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 8 Box Jumps Rx: 24/20″ Rx+: 30/24″ 4 Hang Power Cleans Rx: 155/105# Rx+: 205/145# 2 Wall WalksPick up where you left off after your 1:00 rest. 2: Metcon (No Measure) Accessory Work – 3 Sets 10...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 25 Toes to Bar 75 Kettlebell Swings Rx: 53/35# Rx+: 70/53 25 Toes to Bar 75/60 CaloriesTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1.A: Power Clean (OTM 12:00 – 1 Rep) 1.B: Clean Pull (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20 V-Ups 10 Deadlifts Rx: 165/115# Rx+: 225/155# 20 Push-Ups Rx+: 15 HSPU’s 1 Rope ClimbRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 15/12 Calories – 15 Wall Balls Rx: 20/14# Rx+: 30/20#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 12 Box Jumps Rx: 24/20″ 8 Chest to Bar Pull-Ups 1 Squat Snatch Rx: 135/95# Rx+: 185/125#Rest 2:00...Read More