CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 1 Mile Run (8 Laps) Remaining Time 30 Sit-Ups 15 DB Deadlifts Rx: 40/25# Rx+: 50/35# 2: Metcon (AMRAP – Reps) Extra Credit 5 Rounds 1:00 Max Burpees 1:00 RestPost total reps.Read More

CrossFit Dark Side – CrossFit 1: 3-Pos Hang PSN (15:00 To Find A Heavy Complex) High Hang Power Snatch Above Knee Hang Power Snatch Below Knee Hang Power Snatch 2: Metcon (Time) 30-20-10 Calories Rd 1: Hang Power Snatches Rd 2: Overhead Squats Rd 3: Hang Squat Snatches Rx: 95/65# Rx+: 135/95#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 3 Devil Presses 6 Alt. DB Front Rack Lunges 9 Box Jumps Rx: 40/25# & 24/20″ Rx+: 50/35# & 24/20″Pick up where you left off after your 1:00 rest. 2: Metcon (AMRAP – Rounds and Reps) Core...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A Heavy 5RM) From the ground. First rep can be a squat clean. 2: Metcon (Time) 2 Rounds 100 Double Unders 25 Shoulder Overhead 25 Front Squat Rx: 75/55# Rx+: 115/85#Time Cap: 15:00Read More

CrossFit Dark Side – Saturday WOD 1: Pause SN + SN (15:00 To Find A Heavy Complex) Pause Squat Snatch (2 Second Pause @ Knee) Squat SnatchNot touch and go 1: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 / 2:00 × 3 Buy-In: 15/12 Calories 6 Burpees Over Bar 2 Squat Snatches 1 Rope...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 50 Wall Balls Rx: 20/14# Rx+: 30/20# 40 Calories 20 Pull-Ups Rx+: C2BTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Shoulder Press (15:00 To Find A Heavy 3RM) Barbell will come from the ground. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40 Double Unders 20 Push-Ups 10 Deadlifts Rx: 135/95# Rx+: 185/125#Read More

CrossFit Dark Side – CrossFit 1: Hang Clean (15:00 To Find A Heavy 1RM) Full Squat 2: Metcon (Time) 3 Rounds 20 Alt. Front Rack Lunges Rx: 95/65# Rx+: 135/95# 20 Box Jumps Rx: 24/20″Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 400m Run 20 Burpees 2: Metcon (No Measure) Accessory Work – 3 Sets 5/5 Seated Single Arm DB Presses 15 Hollow RocksRead More

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A Heavy 5RM) 2: Metcon (Time) 10,9,8…3,2,1 Toes to Bar 1,2,3…8,9,10 Power Cleans Rx: 95/65#Time Cap: 15:00Read More