CrossFit Dark Side – Saturday WOD 1: Metcon (Time) 2 Rounds 25 Hang Power Cleans Rx: 135/95# 25 Renegade Rows Rx: 40/25# Rx+: 50/35# 25 Front Squats 25 Pull-Ups 25 Push Jerks 25 V-UpsRenegade Row – Push-Up + Row Left + Row RightRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 12 BurpeesRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 3 Squat Snatches Rx: 155/105# Rx+: 185/125#Rest 2:00 and Begin 1.C 1.C: Metcon (Time) 50 Toes to...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 2 Rounds 800m Run 60 Russian KB Swings Rx: 53/35# 40 Box Jump Overs Rx: 24/20″Time Cap: 22:00 2: Metcon (No Measure) Core Conditioning – 4 Rounds :30 Weighted V-Ups Rx: 15/10# :30 Russian Twists :30 RestRead More

CrossFit Dark Side – CrossFit 1: Power Clean & Push Jerk (OTM 15:00 – 1 Rep) 2: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Time Cap: 10:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for reps) 4 Rounds 1:30 Max Calories 1:30 Max Alt. Devil Press Rx: 40/25# Rx+: 50/35# 1:30 RestPost Total Calories & Total Devil Presses. 2: Metcon (No Measure) Accessory Work – 3 Sets Max Effort L-Sit 10 DB Hammer CurlsScale L-Sit to knee tuck on boxes.Read More

CrossFit Dark Side – CrossFit 1: Paused Front Squat (20:00 To Find 3RM) Each rep has a 3 second pause in the bottom of the squat. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 15 Pull-Ups Rx+: C2B 15 Handstand Push-Ups Rx+: StrictRead More

CrossFit Dark Side – Saturday WOD 1: Metcon (Time) 800m Run 30 Clean & Jerks Rx: 135/95# 800m Run 30 Snatches Rx: 115/75# 800m Run 30 Thrusters Rx: 95/65#Time Cap: 30:00Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets 2 Snatch High Pull 2 Muscle Snatch 2 Snatch Push Press 2 Snatch Balance 2: PSN + HSN + SnBal (1:30 x 10) Power Snatch Hang Squat Snatch Snatch Balance 3: Snatch Pull (3-3-3) 4: SnPP + OHS (15:00...Read More

CrossFit Dark Side – Bootcamp Bootcamp 30:30 20-min (4 rounds) (30 seconds on, 30 seconds off) Banded 3 step side to side + Jump Judo Push ups 4×4 Twisting pistons Burpee tuck jumps (glute emphasis) 30 min timer :30 on :30 Off Station 1 Battle rope Station 2 Bear crawls Station 3 sled Run Station...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 100/80 Calories 75 Wall Balls Rx: 20/14# 50/40 Push-Ups 25 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 5 Rope ClimbsTime Cap: 30:00Read More