CrossFit Dark Side – CrossFit 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRx: WB 20/14#, Barbell 75/55#, and Box Jump is 20″ for everyone. 2: Metcon (No Measure) Accessory Work – 3...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A Heavy 2RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 2 Devil Presses Rx: 40/25# Rx+: 50/35# 2 Pull-Ups Rx+: C2B 4 Devil Presses 4 Pull-Ups Etc.Post last full completed round and any partial reps.Read More

CrossFit Dark Side – Saturday WOD 1: Power Snatch (1:30 x 10 Sets – 3 Reps ) First set should be at 55% and your final set should not exceed 70%. All Singles, no Touch & Go! This is technique work, not find a new 3RM. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds Rounds 1&3 – 750/700m Row Rounds 2&4 – 600m Run (3 Laps) 25 Box Jumps Rx: 24/20″ 25 Wall Balls Rx: 20/14#Time Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Bench Press (15:00 To Find A Heavy 3RM) 2: Metcon (Time) 30-20-10 Deadlifts Rx: 155/105# Rx+: 1st Rd – 165/115#, 2nd Rd – 215/145#, 3rd Rd – 265/175# Plank DB Pull-Throughs Rx: 40/25# Rx+: 50/35#DL’s — For rounds 2 & 3 males will add 25# each side, females will...Read More

CrossFit Dark Side – CrossFit 1: Hang Clean (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) Buy-In: 30/25 Calories 3 Rounds 12 Hang Power Cleans Rx: 115/75# Rx+: 155/105# 12 Burpees Over Bar Cash-Out: 20/15 Calorie SprintTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats 2: Metcon (No Measure) Core Conditioning – 3 Sets 30 Russian Twists Rx: 25/15# Plate 15 Tuck-Ups Rest 1:00 Between SetsRead More

CrossFit Dark Side – CrossFit 1: Front Squat (15:00 To Find A Heavy 3RM) 2: Metcon (Time) 3 Rounds 100 Double Unders 10 Front Squats Rx: 155/105# Rx+: 185/125#Time Cap: 12:00Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Calories 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Alt. Single Arm Devil Presses Rx: 40/25# Rx+: 50/35# 2: Metcon (No Measure) Core Conditioning – 3 Sets 20 Tuck-Ups :30 Plank Hold 30 Flutter Kicks Rest 1:00 Between SetsRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 15 Burpee Box Jump Overs Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 5 Chest to Bar Pull-Ups Rx+: 5/3 Ring Muscle-UpsRest 2:00 and Begin...Read More