CrossFit Dark Side – CrossFit 1: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats 2: Metcon (No Measure) Accessory Work – 3 Sets 10/10 Single Leg KB Romanian Deadlifts Max Effort L-SitRead More

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 – 5RM) 2: Metcon (Time) 30-20-10 X3 Double Unders (90-60-30) Wall Balls Rx: 20/14# Rx+: 30/20# Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 15:00Read More

CrossFit Dark Side – Bootcamp Bootcamp 30:30 20-min (4 rounds) (30 seconds on, 30 seconds off. each exercise) ⁃Quadruped kick back into push up ⁃Quadruped hand to knee taps ⁃Skater plyo broad jump ⁃Bent knee reverse crunch ⁃KB goblet Clean + thruster 20 Minute every minute on the minute 20 dumbbell jump squats 8 dumbbbell...Read More

CrossFit Dark Side – Barbell Club 1 : Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Push Press Snatch Balance Hang Squat Snatch 2: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 3: Segmented Snatch Pull (3-3-3) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip...Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 5 Power Cleans Rx: 165/115# Rx+: 225/155# 5 Bar Muscle Ups Rx+: Unbroken – 6 Toes to Ring + 3/2 Ring Muscle Ups 2: Metcon (No Measure) Accessory Work – 3 Sets 15-25 GHD Sit-ups Max Distance...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) EMOM 12:00 15/12 CaloriesRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Overhead Squats Rx: 115/75# Rx+: 155/105# 10 Toes to Bar 2 Rope ClimbsRead More

CrossFit Dark Side – CrossFit 1: Push Press (20:00 To Find A 5RM) 2: Metcon (Time) 5 Rounds 12 V-Ups 12 Burpees 12 Jumping LungesTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00 – 1 Rep) 2: Metcon (Time) 21-15-9 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Pull-Ups Rx+: C2BTime Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Max Calories 1:00 Max Box Jumps Rx: 24/20″ Rx+: 30/24″ 1:00 Power Snatches Rx: 135/95# Rx+: 165/115# 1:00 RestPost Total Reps Each Round 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Bench Press 10/10 DB Bent Over RowRead More

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A 5RM) 2: Metcon (Time) 3 Rounds 400m Run 15 Sumo Deadlift High Pulls Rx: 95/65#Time Cap: 14:00Read More