CrossFit Dark Side – CrossFit 1: Push Press (15:00 To Find A Heavy 3RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 2 Handstand Push-Ups 30 Double Unders 4 Handstand Push-Ups Etc…Rx+: Strict HSPU’sRead More

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 21-15-9 Hang Squat Snatches Rx: 75/55# Rx+: 115/85# 3-2-1 Rope ClimbsTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 400m Run 25/20 Calories 15 Toes to BarTime Cap: 20:00 2: Metcon (No Measure) Accessory Work – 3 Sets 1:00 Plank Hold Right Into 40′ / 40′ DB Suitcase Carry Rest 1:00 Between SetsRead More

CrossFit Dark Side – CrossFit 1: Back Squat (15:00 To Find A Heavy 3RM) 2: Metcon (Time) 3 Rounds 10 Power Cleans Rx: 95/65# Rx+: 135/95# 10 Shoulder to Overhead 20 Alt. Front Rack LungesTime Cap: 15:00Read More

CrossFit Dark Side – Saturday WOD 1: Pause Snatch (15:00 To Find A Heavy 1RM) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 40 Double Unders 20 Alt. Dumbbell Hang Clean & Jerks Rx: 40/25# Rx+: 50/35# 3 Wall WalksRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Murph Prep” 2 Rounds 800m Run 40 Pull-Ups 50 Push-Ups 60 Air SquatsTime Cap: 40:00Read More

CrossFit Dark Side – CrossFit 1: Bench Press (15:00 To Find A Heavy 5RM) 2: Metcon (Time) 3 Rounds 1000m/800m Row (50/40 Bike Calories) 50 Sit-UpsOnly use a bike if all rowers are being used. Time Cap: 21:00Read More

CrossFit Dark Side – CrossFit 1: Power Clean & Push Jerk (OTM 15:00 – 1 Rep) 2: Metcon (Time) 30 Clean & Jerks Rx: 115/75# Rx+: 155/105# Every Minute On The Minute – 3 Burpees Over BarWork begins with burpees. Time Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds 1:00 Ball Slams Rx: 25/15# 1:00 Box Jumps Rx: 24/20″ 1:00 Shoulder to Overhead Rx: 95/65# 1:00 Sit-Ups w/ Slam Ball 1:00 RestPost total reps for each round (4 Scores). 2: Metcon (No Measure) Accessory Work – 3 Sets 10/10 DB Bent...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (15:00 To Find A Heavy 3RM) 2: Metcon (Time) 5-10-15-20-25 Wall Balls Rx: 20/14# Rx+: 30/20# 5-5-5-5-5 Burpee Pull-Ups Rx+: Burpee C2BTime Cap: 15:00Read More