CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 30 Sit-Ups 20 Calories 10 Pull-Ups 2: Metcon (No Measure) ***Extra Credit*** The Open is here! Spend 15:00 working on weakness of your choice. Ask your coach if you are unsure.Read More

CrossFit Dark Side – CrossFit 1: 3-POS Hang Snatch (Every 1:30 x 10) High Hang Squat Snatch Above Knee Squat Snatch Below Knee Squat Snatch 2: Metcon (Time) 21-15-9 Wall Balls Rx: 20/14# Rx+: 30/20# Toes to Bar 80′ Bear Crawl Rx+: 40′ HS WalkTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 400m Run 20 Box Jumps Rx: 24/20″ 20 DB Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 20:00 2: Metcon (No Measure) Accessory Work – 3 Sets 6-10 Strict Pull-Ups 6-10 Strict Ring DipsAdd weight or tempo to increase the intensity if needed.Read More

CrossFit Dark Side – CrossFit 1: Pause FSQ + FSQ (20:00 To Find A Heavy Complex) Pause Front Squat Front Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Ground to Overhead Rx: 95/65# 10 Burpees Over BarGround to Overhead can be either a Power Snatch or Clean & Jerk.Read More

CrossFit Dark Side – Saturday WOD 1: Power Snatch (15:00 To Find A Heavy 1RM) 2: Metcon (Time) 5 Rounds 200m Run 30 Double Unders 15 Wall Balls Rx: 20/14# Rx+: 30/20# 7 Hang Power Snatches Rx: 95/65# Rx+: 135/95#Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 15/12 Calories – 10 Thrusters Rx: 95/65#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 6 Devil Presses Rx: 40/25# Rx+: 50/35# 6 Chest to Bars Rx+: 3 Ring Muscle Ups2 Dumbbells Rest 2:00 and begin...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 30 Sit-Ups 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 2 Rope ClimbsTime Cap: 21:00 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on Max Distance Handstand Walks or Handstand Walking ProgressionsRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 20 Jumping Lunges Rx+: Pistols 10 BurpeesRight Into 1.B 1.B: Clean and Jerk (8:00 To Find A Heavy 1RM)Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Handstand Push-Ups Rx+: Strict 10 Toes to Bar 15 Power Snatches Rx: 75/55# 200m Run 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Hammer Curls 10 DB Bench PressRead More

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 5RM) 2: Metcon (Time) 50 Deadlifts 40 Hang Power Cleans 30 Front Squats 20 Push Presses 10 Thrusters Rx: 95/65# Rx+: 135/95#Time Cap: 15:00Read More