CrossFit Dark Side – CrossFit 1: Mini “DT” Complex (1:30 x 10 – 1 Unbroken Complex) 4 Deadlifts 3 Hang Power Cleans 2 Shoulder to Overhead 2: Metcon (Time) Partner Holleyman 30 Rounds 5 Wall Balls 3 Handstand Push-Ups 1 Power Clean Rx: 225/155#Partners will go round for round till 30 rounds are completed (15...Read More

CrossFit Dark Side – CrossFit 1: Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereRx: 95/65# Time Cap: 40:00Read More

CrossFit Dark Side – CrossFit 1.A: Shoulder Press (10:00 To Find A 5RM) 1.B: Shoulder Press (10:00 4 x 5) Take 90% of your 5RM from 1.A and perform 4 Sets of 5 Reps. 2: Metcon (Time) 4 Rounds 15 Ball Slams Rx: 25/15# 40′ Bear Crawl 15 Burpees 40′ Bear CrawlTime Cap: 15:00 Handstand...Read More

CrossFit Dark Side – CrossFit 1: Power Clean (1:30 x 10 – 3 TNG Power Cleans) 2: Metcon (Time) 5 Rounds 1 Rope Climb 10 Wall Balls Rx: 20/14# Rx+: 30/20# 15 KB Swings Rx: 53/35# Rx+: 70/53# 20 Double UndersTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 7 Sets 2:00 Max Calories 1:00 RestPost Total Calories 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Unbroken Strict Pull-Ups 15 Deficit Push-Ups 25 V-UpsUse a band if you cannot complete 10 unbroken pull-ups.Read More

CrossFit Dark Side – CrossFit 1: Tempo Front Squats (20:00 To Find A Heavy 3RM) 5 Second Down / 2 Second Pause / Fast Up 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 2 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 2 Toes to Bar 4 DB Snatches 4 T2B 6 DB Snatches 6 T2B...Read More

CrossFit Dark Side – CrossFit 1.A: Pause Snatch (OTM 10:00 – 1 Rep) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 1.B: Deficit Snatch Pull (3-3-3) Deficit Snatch Pull 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 15:00 Buy-In: 600m Run – Both partners run holding...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Calories 10 Box Jumps Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Thrusters Rx: 95/65# 1 Rope ClimbRest 2:00 and Begin 1.C 1.C: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10...Read More

CrossFit Dark Side – CrossFit 1: Deadlift (20:00 To Find A Heavy 5RM) 2: Metcon (Time) 10 Strict Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats Rx: 115/75#Time Cap: 15:00 Compare results to 6/6/2017Read More

CrossFit Dark Side – CrossFit 1: Power Snatch (1:30 x 10 – 3 Reps) 3 Reps must be Touch & Go. 2: Metcon (Time) 21-15-9 Power Snatches Rx: 75/55# Bar Facing BurpeesTime Cap: Go Fast!Read More