CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00/1:00 × 5 15 Air Squats 10 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 5 BurpeesPick up where you left off after your 1:00 rest. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 5:00 10 V-Ups 30 Flutter KicksRead More

CrossFit Dark Side – CrossFit 1: Thruster (15:00 To Find A Heavy 3RM) 2: Metcon (Time) 100 Double Unders 50 Sit-Ups 30 Alt. DB Hang Clean & Jerks 50 Sit-Ups 100 Double UndersRx: 40/25# Rx+: 50/35# Time Cap: 16:00Read More

CrossFit Dark Side – Saturday WOD 1: Power Snatch (15:00 To Find A Heavy 1RM) Partner if needed 2: Metcon (Time) For Time Partner 200 Thrusters Rx:45/35# Rx+: 75/55# 50 Synchro Burpees Or Solo 100 Thrusters Rx: 45/35# Rx+: 75/55# 50 BurpeesRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) Partition as desired 100 Ball Slams Rx: 25/15# 100 Sit-Ups 100 Calories 100 Push-UpsRx+: Unpartitioned Time Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20 Box Jumps Rx: 24/20″ 10/10 DB Hang Clean & Jerk Rx: 40/25# Rx+: 50/35# 10 Burpees 2: Metcon (No Measure) Core Conditioning 5 Sets :40 Plank DB Pull Throughs :20 RestRx: DB used for AMRAPRead More

CrossFit Dark Side – CrossFit 1: Dumbbell Bench Press (5×10) Dumbbell Bench Press 2: Metcon (Time) 4 Rounds 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 50 Double UndersTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 × 5 Unbroken Complex – Rx: 95/65 Rx+: 135/95# 5 Hang Power Cleans 5 Front Squats 5 Shoulder to Overheads 15 V-Ups5 Burpee penalty if breaking the complex anytime other than when the AMRAP is complete. Pick up where...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Weight) 5 Sets of 5/5 Reps Tempo Bulgarian Split SquatTempo: 5 seconds down / fast up. Use 2 dumbbells in the farmer carry position and back foot on a bench. 2: Metcon (Time) 3 Rounds 400m Run 10 Single Arm Devil Presses Rx: 40/25# Rx+: 50/35#Time Cap: 15:00Read More

CrossFit Dark Side – Saturday WOD 1: Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 Buy-In: 800m Run Remaining Time 5 Unbroken Power Cleans 10 Push-UpsRx: 135/95# Rx+: 185/125#Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 20 Rounds 20 Double Unders Odd Rounds: 10 Kettlebell Swings Rx: 53/35# Even Rounds: 20 Air SquatsTime Cap: 40:00Read More