CrossFit Dark Side – Saturday WOD 1: Squat Clean and Jerk (15:00 To Find A Heavy 1RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Partner Version Partner A: Max Calories Partner B: Rx – 2 Rounds 12 Wall Balls 20/14# 8 Push-Ups 4 Pull-Ups Rx+ – 2 Rounds 12 Wall Balls 30/20# 8...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Alt. EMOM 10:00 – Max Burpees – RestPost Total Number of Burpees Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 DB Deadlifts 10 DB Front Squats 10 DB Shoulder to Overhead Rx: 40/25# Rx+: 50/35#Rest 2:00 and begin...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50-40-30-20-10 Calories Sit-UpsTime Cap: 21:00 2: Metcon (No Measure) Acessory Work – 3 Sets 6-10 DB Hammer Curls 6-10 DB Triceps ExtensionsRead More

CrossFit Dark Side – CrossFit 1: Hang Snatch (15:00 To Find A Heavy 1RM) Full Squat 2: Metcon (Time) 5 Rounds 30 Double Unders 6 Hang Squat Snatches Rx: 75/55# Rx+: 115/85# 6 BurpeesTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Box Jumps Rx: 24/20″ 20 Alt. Lunges Rx+: Pistols 20 Push Ups 20 Dumbbell Snatches Rx: 25/40# Rx+: 35/50# 2: Metcon (AMRAP – Reps) Core Conditioning – 5 Sets :40 Max DB Overhead Sit-Ups :20 RestRead More

CrossFit Dark Side – CrossFit 1: Push Press (15:00 To Find A Heavy 5RM) Barbell will come from the ground so you will be limited by what you can clean. 1: Metcon (Time) 400m Run 21 Thrusters Rx: 95/65# 400m Run 15 Thrusters Rx: 115/75# 400m Run 9 Thrusters Rx: 135/95#Time Cap: 16:00Read More

CrossFit Dark Side – Saturday WOD 1: HPSN + OHS (15:00 To Find A Heavy Complex) Hang Power Snatch Overhead SquatWork with a partner as needed. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Partner Version 5 Hang Power Snatches 5 Overhead Squats 10 Burpees One person completes full round while other rests then...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 800m Run w/ Med Ball 30 Med Ball Cleans Rx: 20/14# Rx+: 30/20#Time Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20 / :10 × 8) Strict Press Front Squats Push Presses Thrusters Rx: 45/35#Rest 1:00 Between Tabata’s. Must hold onto barbell through out the entire tabata. You can only set it down during the 1:00 rest. 5 burpee penalty if you set it...Read More

CrossFit Dark Side – CrossFit 1: Hang Power Clean & Jerk (15:00 To Find A Heavy 1RM) 2: Metcon (Time) 4 Rounds 200m Run 15 Push-Ups 10 Unbroken Hang PCL’s Rx: 115/75# Rx+: 155/105#Time Cap: 15:00Read More