CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run w/ Slam Ball Rx: 25/15# 40′ Walking Lunge w/ Slam Ball 15 Pull-Ups 10 Handstand Push-UpsRun and Lunge counts as 1 rep each. 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Bench Press 10 Barbell Bent...Read More

CrossFit Dark Side – CrossFit 1: Tempo Back Squat (20:00 To Find A Heavy 3RM) 5 Seconds Down / 2 Second Pause / Fast Up Repeat from 7/6/2021 2: Metcon (Time) 4 Rounds 50 Double Unders 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Hang Power Cleans Rx: 95/65# Rx+: 135/95#Time Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1.A: Thruster (OTM 10:00 – 2 Reps) 1.B: Clean Pull (3-3-3) 2: Metcon (Calories) Partner WOD – AMRAP 15:00 Partner A: Max Calories Partner B: 15 Box Jump Overs Rx: 24/20″ 10 Thrusters Rx: 95/65#Score is total Calories. Partners switch every time Jumps and Thrusters are completed.Read More

CrossFit Dark Side – CrossFit 1: Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800mKB Swings Rx: 53/35# Time Cap: Out the door for your second 800m by 38:00Read More

CrossFit Dark Side – CrossFit 1: Bench Press (20:00 To Find A Heavy 5RM) 2: Metcon (Time) 50-40-30-20-10 Ball Slam Rx: 25/15# Sit-UpsTime Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: PCL + HCL + Jerk (1:30 x 10 – 1 Complex) Power Clean Hang Squat Clean JerkJerk must be a split jerk 2: Metcon (Time) 3 Rounds 20/17 Calories 7 CL&J’s Rx: 70% of heaviest weight achieved 2 Rope ClimbsTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 40′ Burpee Broad Jump AMRAP Remaining Time 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes to BarBurpee Broad Jumps will begin by the rowers, jump down 40′, and pick up where you left off. 2:...Read More

CrossFit Dark Side – CrossFit 1: Tempo Front Squats (20:00 To Find A Heavy 3RM) Tempo: 5 Second Down / 2 Second Pause / Fast Up 2: Metcon (Time) 21-15-9 X3 Double Under (63-45-27) Alt. Devil Presses Rx: 40/25# Rx+: 50/35#Time Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1.A: SnDL + HSN + SN (1:30 x 8 – 1 Unbroken Complex) Snatch Deadlift Hang Squat Snatch Squat Snatch 1.B: Pause Snatch Pull (3-3-3) Pause just below knee for 2 seconds before finishing the pull. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 – Partner WOD Partner A:...Read 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 3 Clean & Jerks Rx: 135/95# Rx+: 185/125# 5 Chest to Bar Pull-Ups Rx+: 3 Ring Muscle UpsRest 2:00 and...Read More