CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Calories 5 Deadlifts 5 Hang Power Cleans 5 Shoulder to Overhead 10 Toes to BarBarbell must be an unbroken complex. 5 Burpee Pentaly if you breakup the complex. Rx: 115/75# Rx+: 155/105# 2: Metcon (No Measure) Accessory Work – 3...Read More

CrossFit Dark Side – CrossFit 1: Front Rack Lunge (10-10-10-10-10) Step Back Each Rep 2: Metcon (Time) 21-15-9 Pull-Ups Wall Balls Rx: 20/14# Rx+: 30/20# Box Jumps Rx: 24/20″ Rx+: 30/20#Time 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) Partner WOD – AMRAP 15:00 Partner A: 200m Run w/ Wall Ball Partner B: AMRAP 1 Rope Climb 2 Wall Walks 10 DB ThrustersPartners switch everytime run is completed.Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 100 Double Unders 40/32 Calories 25 Toes to Bar 10 Power Cleans Rx: 155/105# Rx+: 185/125#Time Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20′ Single Arm DB Overhead Walking Lunge 12 Dumbbell Snatches 20′ Single Arm DB Overhead Walking Lunge 25 Sit-UpsDB – Rx: 40/25# Rx+: 50/35# Each 20′ Lunge will be 2 reps. 1 rep for crossing 10′Read More

CrossFit Dark Side – CrossFit 1: PCL+FSQ+PJ+HSCL+SJ (1:30 x 8 – 1 Unbroken Complex) Power Clean Front Squat Push Jerk Hang Squat Clean Split Jerk 2: Metcon (Time) 50 Wall Balls Rx: 20/14# Rx+: 30/20# 40 Box Jumps 30 Pull-Ups Rx+: C2B 20 Handstand Push-Ups Rx+: Strict 10 Clusters Rx: 115/75# Rx+: 155/105#Time Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 10 KB Swings Rx: 53/35# Rx+: 70/53# 10 Tuck-Ups 10 Burpees Rest 2:00 2 Rounds 15 KB Swings 15 Tuck-Ups 15 Burpees Rest 2:00 1 Round 30 KB Swings 30 Tuck-Ups 30 BurpeesTime Cap: 21:00 2: Metcon (No Measure) Accessory Work – 3 Sets 10...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 400m Run 10 Alt. Devil Presses Rx: 40/25# Rx+: 50/35#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1.A: Power Snatch (OTM 12:00 – 1 Rep) 1.B: Snatch Pull (3-3-3) 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 Buy-In: 600m Partner Run holding KB AMRAP Remaining Time Partner A: Barbell Locked Overhead Partner B: 15 KB Swings + 10 Push-UpsRx: Empty Barbell & 53/35#...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 15 Burpee Box Jump Overs Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 1 Squat Clean Rx: 165/115# Rx+: 225/155# 1 Chest to Bar Rx+: BMU 2 Squat Cleans 2 Chest to...Read More