CrossFit Dark Side – Bootcamp Bootcamp 3 minutes jump rope 20 Minutes 4 rounds :40 on :20 off 1) Primal Kick throughs 2) Crawl to squat at each point 3) narrow split squat switch 4) 3 position squats in + out 5) Plank + 3 shoulder rolls 10 minutes Dirty 5 ( complete L of...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Back To Basics” 25 Deadlifts 25 Back Squats 25 Front Squats 25 Strict Presses 25 Push Press 25 Push Jerks 25 Power Cleans 25 Squat Cleans 25 Thrusters 25 Power Snatches 25 Squat Snatches 25 Overhead Squats Every 2:00 – 7 BurpeesRx: PVC Pipe (Yes, a PVC!)...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Team Deck of Cards” Diamonds: Jumping Lunges Hearts: Burpees Clubs: Tuck-Ups Spades: Wall Balls — Only 1 person performs Wall Balls Ace’s: 200m Run Jack’s, Queen’s, King’s: 12 RepsTime Cap: 45:00Read More

CrossFit Dark Side – CrossFit 1: Thruster (OTM 15:00 – 1 Rep) From the ground. No Jerks. 2: Metcon (Time) 5 Rounds 40 Double Unders 15 Kettlebell Swings Rx: 53/35# 10 Toes to BarTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15 Deadlifts 15 Hang Power Cleans 15 Shoulder To Overhead Rx: 95/65# Starting with and every 4:00 after: 25/20 CaloriesCalories: 0:00, 4:00, 8:00, 12:00, 16:00 2: Metcon (No Measure) Accessory Work – 3 Sets 5-10 Strict Pull-Ups Max Free Standing Handstand...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 5RM) 2: Metcon (Time) 10 Rounds 3 Power Snatches Rx: 115/75# Rx+: 155/105# 10 Push-UpsTime Cap: 14:00Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Clean & Jerk) 3: Press From Jerk Stance (10:00 Find A Heavy 2RM) 4: Enderton FSQ Complex (15:00 To...Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 1 Mile Run 2 Bar Muscle Ups Rx+: Ring 4 Handstand Push-Ups Rx+: Strict 6 Snatches Rx: 135/95#Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 12 Burpees – 3 Clean & Jerks Rx: 165/115# Rx+: 225/155#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 15 V-UpsRest 2:00 and Begin 1.C 1.C: Metcon (Time) 100...Read More

CrossFit Dark Side – Bootcamp Warm-up (No Measure) 20 minutes :30 On :30 Off 1) Side shuffle + gorilla burpee 2) 5 jumping jacks + 5 runners 3) Beast reach 4) 3 frog squats + 3 air squats 5) Hollow hold 9 Minute amrap :45 on :15 off 2 Push ups + 10 mountain climbers...Read More