CrossFit Dark Side – CrossFit 1: Bench Press (20:00 To Find A 5RM) 2: Metcon (Time) 5 Rounds 12 Box Jumps Rx: 24/20″ 10 Toes To Bar 1 Rope Climb Rx+: LeglessTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 13:00 12 Calories 8 Hang Power Snatches Rx: 95/65# 4 Burpee Over BarRight Into 1.B 1.B: Power Snatch (7:00 To Find A 1RM)Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 / 2:00 x 3 Buy-In: 400m Run 6 Pull-Ups Rx+: C2B 12 DB Snatches Rx: 40/25# Rx+: 50/35#Pick up where you left off after your rest and run. 2: Metcon (No Measure) Accessory Work – 3 Sets 15-25 GHD’s Handstand Push-UpsRead More

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A 5RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 Round 1 30 Double Unders 2 DB Thrusters Rx: 40/25# Rx+: 50/35# Round 2 30 Double Unders 4 DB Thrusters Round 3 30 Double Unders 6 DB Thrusters Etc…Post last successful full round...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Power Clean Hang Squat Clean 2: Power Clean + Hang Squat Clean (1:30 x 10) 1 Power Clean 1 Hang Squat Clean 3: Deficit Clean Pull (3-3-3) 4: Pause FSQ + FSQ...Read More

CrossFit Dark Side – Saturday WOD 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 10 Calories 10 Med Ball Cleans Rx: 20/14# Rx+: 30/20#Rest 3:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 10 Calories 10 Dumbbell Squat Cleans Rx: 40/25# Rx+: 50/35# (2 Dumbbells)Rest 3:00 and Begin 1.C 1.C:...Read More

CrossFit Dark Side – Bootcamp Warm-up (No Measure) :30 on :30 off (20 minute timer) 4 mountain climbers + burpee Lunge hop + knee drive Reverse plank knee crunch + dip Pike push up + push back Leg lifts Leg combo EMOM 9 minutes 10 3 position jump squats 15 Wall balls 12 Sumo Deadlift...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Deadlifts Rx: 165/115# 50 Box Jump Overs Rx: 24/20″ 50 Power Cleans Rx: 135/95# 50 Toes to Bar 50 Thrusters Rx: 95/65#Time Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 400m Run 120′ Bear Crawl Rx+: 40′ HS Walk 15 Kettlebell Swings Rx: 53/35#Time Cap: 18:00 2: Metcon (AMRAP – Reps) Core Conditioning – 6 Rounds :40 Max Sit-Ups :20 RestPost Total Sit-UpsRead More

CrossFit Dark Side – CrossFit 1: Tommy Mac (Time) 2 Rounds 12 Burpees 12 Thrusters Rx: 115/75# 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead SquatsTime Cap: 32:00Read More