CrossFit Dark Side – Bootcamp Bootcamp Full Body Metabolic Resistance 30:30 (4 rounds) 20 min – Elevated Push-Up + Fly (weight) – Feet Banded Alt Runner’s Pose (band) – Standing Firehydrants 15 each side (band) – Chest Press (weight) – 3 Row / 3 Tricep Kickback (band) 15-min timer – Goal 6 rounds – Banded...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Clean 2: Pause Clean + Clean (1:30 x 10) Pause Squat Clean Squat CleanNot Touch & Go. Drop and reset after Pause Clean. 3: Deficit Clean Pull (3-3-3) 4: PP + PJ...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 60 Double Unders 40 Wall Balls Rx: 20/14# 30 Box Jump Overs Rx: 24/20″ 20 BurpeesTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Bench Press (20:00 To Build To Heavy 3RM) 2: Metcon (Time) Buy-In: 400m Run w/ Wall Ball Rx: 20/14# 5 Rounds 4 Wall Walks 12 Toes to BarTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 12:00 – 1 Rep) 2: Metcon (Time) 60 Deadlifts 30/24 Calories 40 Alt DB Hang Snatches 20/17 Calories 20 Shoulder to Overhead 10/8 Calories Rx: 115/75# & 40/25# Rx+: 155/105# & 50/35#Time Cap: 18:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 3 Thrusters Rx: 135/95# Rx+: 165/115# 6 Push-Ups 9 Tuck-UpsPick up where you left off after 1:00 rest 2: Metcon (No Measure) Accessory Work – 3-5 Sets 6 Dumbbell Bench Press 6 Strict Pull-UpsRead More

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find Heavy 2RM) 2: Metcon (Time) 3 Rounds 400m Run 10 Unbroken Hang Squat Cleans Rx: 95/65# Rx+: 135/95# 5 Burpee Penalty If You Break Hang CL’sTime Cap: 14:00Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (Time) On a 20:00 Clock 4 Rounds 25 Wall Balls Rx: 20/14# 25 Box Jump Overs Rx: 24/20″ Remaining Time… Max BurpeesPost Time Here 1: Metcon (AMRAP – Reps) On a 20:00 Clock 4 Rounds 25 Wall Balls Rx: 20/14# 25 Box Jump Overs Rx: 24/20″ Remaining...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 Snatch 2: Pause SN + SN (1:15 x 12) Pause Snatch SnatchPause 2 Seconds at knee before finishing snatch. Drop barbell and reset. Then perfrom snatch with no pause....Read More

CrossFit Dark Side – Bootcamp Bootcamp 30:30 (4 rounds) 20 min – Plank Jack 2 / Knee Tuck Alt 1 – Alternate Underhand Front Raise + 2 Lateral Raises – Broad Jump + Snatch – Elbow-Knee Crunch/Toe Tap – Hollow body weighted crunch Upper Body/Core – 25 min timer (Goal 6 rounds) – Dumbbell swing...Read More