CrossFit Dark Side – Saturday WOD 1.A: Overhead Squat (15:00 To Build To A Moderate 5RM) Right Into 1.B 1.B: Snatch (15:00 To Build To A 3RM) Not Touch and Go. Drop and reset each rep. Full Squat. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 – Teams of Two 10 Synchro Burpees 15...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (Time) AMRAP 30:00 Buy-In 1 Mile Run (8 Laps)On a 30 minute clock, counting up, perform a 1 mile run. Log your mile time and in the remaining time perform the AMRAP (1.B). 1.B: Metcon (AMRAP – Rounds and Reps) Remaining Time – AMRAP 20 Thrusters Rx: 75/55#...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (15:00 To Find A Heavy 2RM) 2: Metcon (Time) 50 Kettlebell Swings Rx: 53/35# 40 Weighted Sit-Ups Rx: 25/15# Plate 30 Burpees 40 Weighted Sit-Ups 50 Kettlebell SwingsTime Cap: 20:00Read More

CrossFit Dark Side – CrossFit 1: 2 PCL + 2 PJ (1:30 x 10 ) 2 Power Cleans 2 Push JerksNot Touch & Go PCL’s. Drop and reset after 1st Power Clean. 2: Metcon (Time) 30-20-10 Calories Pull-Ups Rx+: 1st Rd – Pull-Ups, 2nd Rd – C2B, 3rd Rd – BMUTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesPick up where you left off after your 1:00 rest. 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Barbell Bent...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A Heavy 2RM) 2: Metcon (Time) 5 Rounds 50 Double Unders 20 Alt. Front Rack Lunges Rx: 95/65#Time Cap: 15:00Read More

CrossFit Dark Side – Saturday WOD 1: Power Clean & Jerk (1:30 x 10 – 2 Reps) First set should be at 55% and your final set should not exceed 70%. No Touch & Go. This is technique work, not find a new 1RM 2: Metcon (AMRAP – Rounds and Reps) Teams of 2 –...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 16/13 Calories 12 BurpeesRest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10/10 Dumbbell Hang Snatches Rx: 40/25# Rx+: 50/35# 2 Rope ClimbsComplete all 10 with left arm, switch hands, and complete all 10 with right arm....Read More

CrossFit Dark Side – CrossFit 1: Push Press (15:00 To Find A Heavy 2RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Toes to Bar 25′ Dumbbell Overhead Walking Lunge Rx: 40/25# Rx+: 50/35# 50 Double Unders 25′ Dumbbell Overhead Walking Lunge25′ Lunge counts as 1 rep. 62 Total reps per round.Read More

CrossFit Dark Side – CrossFit 1: Metcon (Weight) OTM 10:00 3 Bar Facing Burpees 1 Squat Snatch 2: Metcon (Time) 3 Rounds 400m Run 10 Unbroken Power Snatches Rx: 115/75# Rx+: 155/105# 5 Burpee Penalty if you break the barbellTime Cap: 15:00Read More