CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40 Double Unders 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Goblet Squats 2: Metcon (AMRAP – Reps) Core Conditioning – 5 Sets :40 Max Sit-Ups :20 RestRounds 1-3: 25/15# Plate Rounds 4-5: No weight Post total number of sit-upsRead More

CrossFit Dark Side – CrossFit 1: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More

CrossFit Dark Side – CrossFit 1.A: Hang Power Clean (OTM 15:00 – 1 Rep) 1.B: Pause Clean Pull (3 Sets of 3 Reps – Not Touch & Go) Pause below the knee for 2-3 Seconds before finishing the pull. 2: Metcon (Time) Teams of 2 120/100 Calories 80 Hang Power Cleans Rx: 115/75# Rx+: 155/105#...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) EMOM 10:00 :40 Clean Complex + Max Burpees Over Bar :20 RestClean Complex – Clean Deadlift + Squat Clean + Front Squat + Jerk all unbroken. Rx: 135/95# Rx+: 185/125# Burpees are completed in the remaining time. Post Total number of Burpees. Rest 3:00 and...Read More

CrossFit Dark Side – CrossFit 1: Push Press (15:00 To Find A Heavy 1RM) 2: Metcon (Time) 50-40-30-20-10 X2 Double Unders Sit-UpsTime Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 5 Rounds 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 2 Rope ClimbsTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) AMRAP 20:00 400m Run Rest 1:00Near the end, if there is time remaining after your 1:00 rest you may complete another round. It must be the full 400m not a 200m. Start and Stop at the roll-up door. 2: Metcon (No Measure) Accessory Work –...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A Heavy 1RM) In the lighter weights as you are warming up, do multiple reps. As it gets heavy switch to doubles and then singles. 2: Metcon (Time) 60/50 Calories 40 Thrusters Rx: 95/65# 20 Chest to Bar Pull-Ups Rx+: BMU’sTime Cap: 15:00Read More

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CrossFit Dark Side – CrossFit 1: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereTime Cap: 35:00Read More