CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Calories 20 Box Jump Overs Rx: 20/24″ 20 DB Push Presses Rx: 40/25# Rx+: 50/35# 2: Metcon (AMRAP – Reps) Core Conditioning – 5 Rounds :40 DB Plank Pull Through + Push-Up :20 RestPost total number of push -upsRead More

CrossFit Dark Side – CrossFit 1: Deadlift (15:00 To Find A 5RM) 2: Metcon (Time) 10-20-30 Thrusters 400m Run Rx: 95/65# Rx+: 135/95#, 115/85#, 95/65# (Take off weight each round)Time Cap: 15:00Read More

CrossFit Dark Side – Saturday WOD 1: Squat Clean and Jerk (15:00 To Find A Heavy 1RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Partner Version: Partner A: 25/20 Calories Partner B: AMRAP of: 30 Double Unders 14 Alt. DB Hang Clean & Jerks 10 Alt Lunges Rx+: Pistols Partners switch every time...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) EMOM 10:00 10 Wall Balls Rx+: 15 Wall BallsRx & Rx+: 20/14# Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 1 Power Snatch Rx: 155/105# Rx+: 185/125# 2 Pull-Ups Rx+: C2B 2 PSN 4 Pull-Ups 3 PSN 6 Pull-Ups...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 30 Sit-Ups 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 BurpeesTime Cap: 20:00 2: Metcon (Calories) Extra Credit – 2-4 Sets :20 Max Effort Bike SprintPost Highest of CaloriesRead More

CrossFit Dark Side – CrossFit 2: Power Clean + Hang Squat Clean (15:00 To Find A Heavy Complex) 1 Power Clean 1 Hang Squat Clean 2: Metcon (Time) 21-15-9 Front Squats Rx: 115/75# Rx+: 155/105# Box Jump Overs Rx: 24/20″Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 400m Run 25 Calories 2: Metcon (Time) 100 Weighted Sit-Ups Rx: 25/15#Time Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: Push Press (15:00 To Find A 5RM) Barbell will come from the ground. 2: Metcon (Time) 30 Snatches Rx: 95/65# Rx+: 135/95# Starting with and every minute after: 5 Burpees Over BarTime Cap: 12:00Read More

CrossFit Dark Side – Saturday WOD 1: Power Clean (15:00 To Find A Heavy 1RM) 2: Metcon (Time) 5 Rounds 15 KB Swings Rx: 53/35# Rx+: 70/53# 15 BurpeesRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 100/75 Calories 100 Alt. DB Step-Ups 100 DB Snatches 100 DB Thrusters Rx: 40/25# & 20″ Rx+: 50/35# & 20″One dumbbell for the workout. Partition workout as desired. Time Cap: 30:00Read More