CrossFit Dark Side – CrossFit 1.A: Pause Clean (12:00 To Find A Heavy 1RM) 1 Pause Squat Clean2 second pause at knee before finishing the lift. No redipping. Full Squat 3 Minute transition to 1.B 1.B: Paused Front Squat (12:00 To Find A Heavy 2RM) 2-3 second pause in the bottom of the squat. 2:...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for time) Every 5:00 / 10:00 (2 Sets) 800m Run Post time for both runsRest 2:00 and begin 1.B 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 2 Dumbbell Squat Cleans Rx: 40/25# Rx+: 50/35# 6 Push-Ups 8 Jumping Lunges Rx+: PistolsRest 2:00 and begin...Read More

CrossFit Dark Side – CrossFit 1: Deadlift (20:00 To Find A Heavy 5RM) 2: Metcon (Time) 4 Rounds 12 Toes to Bar 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 80′ Bear Crawl (40′ Forward / 40′ Backward) Rx+: 40’ Handstand WalkTime Cap: 18:00Read More

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 100 Double Unders 30 Squat Snatches Rx: 75/55# Rx+: 115/85# 20 Burpees Over BarTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 10 Calories 5 Hang Power Cleans 5 Shoulder to Overhead Rx: 115/75# Rx+: 155/105#Pick up where you left off after your 1:00 rest. 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Double Dumbbell Skull Crushers...Read More

CrossFit Dark Side – CrossFit 1: Front Rack Lunge (10-10-10-10) Alt. front rack lunge from the rack. 10 Reps total – 5/5. Step back each rep. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 12 Box Jumps Rx: 24/20″ 6 Alt. Devil Presses Rx: 40/25# Rx+: 50/35#Read More

CrossFit Dark Side – CrossFit 1.A: Hang Power Snatch (OTM 15:00 – 1 Rep) 1.B: Pause Snatch Pull (3-3-3) Pause 2-3 Seconds below knee before finishing the pull. 2: Metcon (Time) Teams of 2 120/100 Calories 80 Hang Power Snatches Rx: 95/65# Rx+: 135/95# 40 Synchro BurpeesSplit calories and hang power snatches as desired. Time...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A Heavy 1RM) 2: Metcon (Time) 5 Rounds 15 Wall Balls Rx: 20/14# 15 Toes to BarTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Bench Press (15:00 To Find A Heavy 1RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Calories 5 V-Ups 1 Rope Climb 10 Calories 10 V-Ups 2 Rope Climbs 15 Calories 15 V-Ups 3 Rope Climbs Etc…Post last full completed round plus any partial reps.Read More

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 -1 Rep) 2: Metcon (Time) 3 Rounds 15 Hang Power Cleans Rx: 115/75# Rx+: 155/105# 15 Burpees Over BarTime Cap: 12:00Read More