CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 800m Run w/ WB Remaining Time 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 V-Ups 5 Power Snatches Rx: 135/95# Rx+: 165/115#Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean – 3 Sets Clean Lift Off Clean Pull Tall Clean Squat Clean 2: Pause Clean (OTM 15:00 – 1 Rep) 1 Pause Squat Clean1 – 2 Second pause at knee then finish the clean. No redipping! 3: Segmented Clean Pull (2-2-2)...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 50/40 Calories 40 Alt. DB Hang Snatches Rx: 40/25# Rx+: 50/35# 30 Alt. Step-Ups w/ DB Rx: 24/20″ 20 Pull-Ups Rx+: C2BTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50-40-30-20-10 X2 Double Unders Sit-UpsTime Cap: 18:00 2: Metcon (Calories) Extra Credit – 2-4 Sets :15 Ski Sprint Rest as needed between setsPost best set of calories.Read More

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 12:00 – 1 Rep) 2: Metcon (Time) 25 Deadlifts 25 Front Squats 25 Hang Power Snatches 25 Overhead Squats Every Minute On The Minute – 3 Bar Facing BurpeesRx: DL’s & FSQ’s – 95/65#, HPSN’s & OHS’s – 75/55# Rx+: DL’s & FSQ’s – 145/95#, HPSN’s...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Power Cleans Rx: 155/105# Rx+: 185/125# 10 Handstand Push-Ups Rx+: Strict 15 Toes to Bar 2: Metcon (No Measure) Accessory Work – 3 Sets 160′ (Down & Back Twice) Double KB Front Rack Walk 5-10 Strict Pull-Ups 1st Set: Normal...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 1RM) 2: Metcon (AMRAP – Rounds and Reps) 3 Rounds 400m Run 10 Alt. Single Arm Devil Presses Rx: 40/25# Rx+: 50/35#Time 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 Press From Jerk Stance Split Jerk 2: Squat Clean and Jerk (OTM 15:00 – 1 Rep) 3: Pause Clean Pull (1-1-1-1-1) 10 Second Pause – 1 Inch off ground and then finish...Read More

CrossFit Dark Side – Bootcamp Bootcamp (glute emphasis) 30:30 20-min (4 rounds) (30 seconds on, 30 seconds off) ⁃Around the world lunge (light) ⁃Banded pop squats ⁃Alt single legs v-ups (lightweight) ⁃Alt split stance row (single heavy) ⁃Squat / Calf Raise (single heavy) 25 min timer: goal 6 rounds ⁃Dumbbell Clean/Squat/Lunge 8 reps -Manmaker 6...Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (Time) 1200m Run (6 Laps) 63 Kettlebell Swings Rx: 53/35# 36 Pull-Ups 800m Run 42 Kettlebell Swings 24 Pull-Ups 400m Run 21 Kettlebell Swings 12 Pull-UpsCourtesy of CF MayhemRead More