CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Alt. EMOM 12:00 -Max Burpee Box Jump Overs Rx: 24/20″ -RestPost Total BBJO’s Rest 3:00 and Begin 1.B 1.B: Clean Complex – AMRAP 15:00 (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+:...Read More

CrossFit Dark Side – CrossFit 1: Bench Press (20:00 To Find 2RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 12 Wall Balls Rx: 20/14# Rx+: 30/20# 6 Toes to BarRead More

CrossFit Dark Side – CrossFit 1: Power Clean + Hang Squat Clean (OTM 12:00 – 1 Rep) 1 Power Clean 1 Hang Squat Clean 2: Metcon (Time) 60 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 180 Double Unders 600m RunTime Cap: Out The Door Before By 10:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 15/12 Calories 12 Push-Ups 12 V-UpsPick up where you left off after 1:00 rest. 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Hammer Curls Handstand Walk Max Distance or PracticeRead More

CrossFit Dark Side – CrossFit 1: Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTime Cap: Out the door before the 60:00Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 5 Clean & Jerks Rx: 155/105# Rx+: 185/125# 10 Handstand Push-Ups Rx+: Strict 2: Metcon (No Measure) Accessory Work – 3 Sets 15-25 GHD’s 5-10 Strict Pull-Ups Rx+: Add Weight or C2BRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/12 Calories 12 BurpeesRest 2:00 And Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 5 DB Squat Clean Thrusters Rx: 40/25# Rx+: 50/35# 10 Toes to BarRest 2:00 And Begin 1.C 1.C: Metcon (Time) 400m Farmer Carry Rx: 40/25#...Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20 / :10 x 8) Strict Press Front Squats Push Press Thrusters Rx: 45/35#Rest 1:00 between Tabata’s Barbell cannot be set down during the entire Tabata. Only resting position is Front Rack and Overhead. 5 Burpee Penalty if you break 2: Metcon (No...Read More

CrossFit Dark Side – CrossFit 1: 2 TNG PSN (1:30 x 10) 2 Touch & Go Power Snatches 2: Metcon (Time) 21-15-9 Calories Power Snatches Rx: 21’s: 75/55 15’s: 95/65 9’s: 115/75 Rx+: 21’s: 115/75 15’s: 135/95# 9’s: 165/115Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) 4 Rounds 400m Run 50 Double Unders 25 Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 21:00 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 10 Weighted Sit-Ups 20 Russian Twists Rx: 25/15# Plate Rx+: 35/25# PlateRead More