CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 15 Hang Power Snatches Rx: 75/55# Rx+: 115/85# 10 Shoulder to Overhead Rx+: Handstand Push-Ups 2: Metcon (No Measure) Accessory Work – 3 Sets 20’/20′ Single Arm Overhead Walking Lunge 10/10 Single Arm Bent Over RowRead More

CrossFit Dark Side – Bootcamp 10.6.20 :30 on :30 off (20 minutes) Squats Plank walk outs Banded Side shuffles banded mountain climbers push up + 1 kick through Legs (12 minutes) 10 Slides around a cone 10 Db deadlifts 10 db wide pulse squats Shoulders (12 minutes) 10 Lunge + Press 1 quadruped shoulder shuffle...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A 10RM) 2: Metcon (Time) 25 Burpees 50 Wall Balls Rx: 20/14# Rx+: 30/20# 25 BurpeesTime Cap: 12:00Read More

CrossFit Dark Side – Bootcamp Bootcamp 30:30 20-min (4 rounds) 24 -Beast Position Bear crawls banded -Squat ipsilateral knee raise -Single-arm Banded Row – Mobility burpee – Blast off Push-ups -Metabolic up-downs 30 min timer ⁃Upper (10 minutes) – 5 -Push-ups to downward dog toe taps -10 – 3 Bent over row + 3 shoulder...Read More

CrossFit Dark Side – Saturday WOD 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 Buy-In: 25/20 Calories 7 Thrusters Rx: 95/65# 7 Pull-UpsRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 Buy-In: 25/20 Calories 7 Thrusters Rx: 115/85# 7 Pull-Ups Rx+: C2BRest 2:00 and Begin 1.C 1.C: Metcon (AMRAP...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – CL&J Complex – 3 Sets Clean Pull Tall Clean Pause Jerk Dip Push Jerk w/ Pause in Catch Split Jerk w/ Pause in Catch 2: PCL + HCL + PJ + SJ (1:30 x 10) Power Clean Hang Squat Clean Push Jerk...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 20 Hang Clusters Rx: 95/65# 40 Box Jump Overs Rx: 24/20″ 60 Kettlebell Swings Rx: 53/35# 800m Run 60 Kettlebell Swings Rx: 53/35# 40 Box Jump Overs Rx: 24/20″ 20 Hang Clusters Rx: 95/65#Time Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Deadlifts Rx: 135/95# Rx+: 185/125# 10 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes to Bar 2: Metcon (AMRAP – Rounds and Reps) Extra Credit – AMRAP 7:00 15 V-Ups 1 Rope ClimbRead More

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 3 Rounds 10 Power Snatches Rx: 115/75# Rx+: 155/105# 20 Jumping Lunges Rx+: PistolsTIme Cap: 14:00Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 3 Calories 3 Burpees 6 Calories 6 Burpees 9 Calories 9 Burpees Etc.Post last fully completed round plus any partial reps. Rest 3:00 and Begin 1.B 1.B: Metcon (Time) For Time – Back Down The Ladder Start with the round that...Read More