CrossFit Dark Side – CrossFit 1: Push Press (10-10-10-10) 2: Metcon (Time) 30-20-10 Calories Shoulder to Overhead Rx: 95/65# Box Jumps Rx: 24/20″Time Cap: 17:00Read More

CrossFit Dark Side – CrossFit 1: Hang Power Clean + Hang Clean (OTM 15:00 – 1 Complex) 1 Hang Power Clean 1 Hang Squat Clean 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 12 Hang Power Cleans Rx: 95/65# Rx+: 135/95# 6 Burpees Over BarRead More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds of 1:00 Stations 1:00 Max Calories 1:00 Max Kettlebell Swings Rx: 53/35# Rx+: 70/53# 1:00 Max Alt. Lunges w/ KB 1:00 Max V-Ups 1:00 RestPost total reps for each round. 2: Metcon (No Measure) Accessory Work – 4 Sets 10 Dumbbell Bench...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (10-10-10-10) 2: Metcon (Time) 4 Rounds 200m Run 15 Toes to Bar 1 Rope Climb Rx+: LeglessTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1.A: Pause SN + SN (1:30 x 10 – 1 Complex) Pause Squat Snatch (2 Second Pause @ Knee) Squat SnatchDrop the barbell inbetween snatches. 1.B: Snatch Pull (3-3-3) 2: Metcon (Time) Partner WOD 100 Calories 100 Front Squats Rx: 95/65# 100 Ball Slams Rx: 25/15# 100 BurpeesSplit reps as...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/12 Calories 17 KB Swings Rx: 53/35#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Pull-Ups Rx+: 4 Pull-Ups + 3 C2B + 2 BMU 2 Clean & Jerks Rx: 165/115# Rx+: 225/155#Rx+: Gymnastic’s must be...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (10-10-10-10) 2: Metcon (Time) 3 Rounds 400m Run 25 Wall Balls Rx: 20/14# 15 BurpeesTime Cap: 17:00Read More

CrossFit Dark Side – CrossFit 1: PSN + HPSN (OTM 15:00 – 1 Complex) Power Snatch Hang Power Snatch 2: Metcon (Time) 21-15-9 Calories Power Snatches Rx: 95/65#Time Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 1 Wall Walk 1 Thruster Rx: 115/75# Rx+: 155/105# 2 Wall Walk 2 Thrusters Etc.Post last fully completed round plus any partial reps. Rest 3:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 20 Push-Ups 2 Rope...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (10-10-10-10) 2: Metcon (Time) 50 Alt. Devil Presses Rx: 40/25# Rx+: 50/35# Every minute: 5 Box Jumps Rx: 24/20″ Rx+: 30/24″Workout begins with 5 Box Jumps. Time Cap: 11:00Read More