CrossFit Dark Side – CrossFit 1: SNHP + HSN + SNBAL (1:30 × 10 – 1 Complex ) Snatch High Pull Hang Squat Snatch Snatch Balance 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 30 Double Unders 10 BurpeesPartner A completes full round and then Partner B competes full round.Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 16/13 Calories – 80′ Bear Crawl Rx+: 20′ HS WalkRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 12 Wall Balls Rx: 20/14# Rx: 30/20# 3 Bar Muscle Ups Rx+: Ring Muscle UpsRest 2:00 and Begin...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (Time) 50-40-30-20-10 Double Unders 10-8-6-4-2 Thrusters Rx: 115/75# Rx+: 155/105#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Pause Snatch (OTM 15:00 – 1 Rep) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 2: Metcon (Time) 10 Rounds 3 Squat Snatches Rx: 95/65# Rx+: 135/95# 3 Burpees Over BarTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 100/80 Calories Remaining Time 15 KB Swings Rx: 53/35# Rx+ 70/53# 10 Box Jumps Rx: 24/20″ 5 Handstand Push-ups Rx+: Deficit HSPU’sDeficit will be 45# plates for guy’s and 25# plates for lady’s. 2: Metcon (No Measure) Accessory Work –...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 15 DB Thrusters Rx: 40/25# Rx+: 50/35# 15 Pull-Ups Rx+ C2BTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1.A: 3-Position CL (1:30 x 8) High Hang Knee FloorComplex must be unbroken and full squat each rep. 1.B: Clean Pull (3-3-3) 2: Metcon (Time) Partner WOD – For Time “Double Grace” 60 Clean & Jerks – 135/95# Every minute on the minute – 5 Synchro BurpeesWorkout begins with synchro...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) Buy-In: 75 Sit-Ups 5 Rope Climbs 25 Handstand Push-Ups 50 Jumping Lunges 75 Ball Slams Rx: 25/15# 100 Air Squats Cash-Out: 75 Sit-UpsTime Cap: 35:00Read More

CrossFit Dark Side – CrossFit 1: Push Press (10-10-10-10) 2: Metcon (Time) 21-15-9 Box Jumps Rx: 24/20″ Power Snatches Rx: 75/55# Toes to BarTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Hang Power Clean & Jerk (OTM 15:00 – 1 Rep) Jerk must be a Split Jerk 2: Metcon (Time) 3 Rounds 60 Double Unders 15 Deadlifts Rx: 185/125# 5 Wall WalksTime Cap: 16:00Read More