CrossFit Dark Side – CrossFit 1: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCalories will be any machine for class size purposes. 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Barbell Hip...Read More

CrossFit Dark Side – CrossFit 1: Pause Back Squat (20:00 To Find A 3RM) 3 Second Pause in the bottom of each rep. 2: Metcon (Time) 3 Rounds 50 Double Unders 10 Front Squats Rx: 115/75# Rx+: 165/115 10 Burpees Over BarTime Cap: 13:00Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (Time) 3 Rounds 30/25 Calories 30 Kettlebell Swings Rx: 53/35# 30 BurpeesWork courtesy of Chris Spealler.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Hang Snatch Warm Up – 3 Sets 2 Hang Snatch High Pulls 2 Hang Muscle Snatches 2 Snatch Push Presses 2 Snatch Balances 2 Hang Squat Snatches 2: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 3: Snatch Pull (3-3-3) 4: Overhead Squat (15:00...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (Time) 1000m Run (5 Laps)Rest till the 10 minute mark and begin 1.B. 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Deadlifts Rx: 135/95# Rx+: 185/125# 10 Toes to BarRest 2:00 and begin 1.C 1.C: Metcon (Time) 12 Wall WalksRead More

CrossFit Dark Side – CrossFit 1: Push Press (20:00 To Find A Heavy 5RM) 2: Metcon (Time) 5 Rounds 10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35# 10 Alt. Front Rack Lunges w/DB’s 20 Weighted Sit-Ups w/ 15/10# PlateTime Cap: 18:00Read More

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 12:00 – 1 Rep ) 2: Metcon (2 Rounds for time) Every 5:00 / 20:00 (4 Sets) 12/9 Calories 5 Chest to Bars Rx+: BMU 12/9 Calories 3 Power Cleans Rx: 165/115# Rx+: 225/155#You will start a new set every 5 minutes. For example, if you...Read More

CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 10:00 and Begin 1.B 1.B: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetUse a pull-up bar for target.Read More

CrossFit Dark Side – CrossFit 1: Paused Front Squat (20:00 To Find A Heavy 3RM) 3 Second pause at the bottom of each rep. 2: Metcon (Time) 400m Run 50 Wall Balls Rx: 20/14# 400m Run 50 Box Jumps Rx: 24/20″Time Cap: 15:00Read More

CrossFit Dark Side – Saturday WOD 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 25 Box Jumps Rx: 24/20″ 25 Wall Balls Rx: 20/14# 25 Pull-UpsRight Into 1.B 1.B: Power Clean (7:00 To Find 1RM)Read More