CrossFit Dark Side – CrossFit 1: Metcon (Calories) Alt. EMOM 30:00 1st: Max Calories 2nd: 1 Bear Complex 3rd: Rest Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push PressPost total calories here 1: Metcon (Weight) Alt. EMOM 30:00 1st: Max Calories 2nd: 1...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 400m Run 20 Russian Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Alt. KB Goblet LungesTime Cap: 21:00 2: Metcon (No Measure) Core Conditioning 200m KB Single Arm Front Rack Carry (Left) 200m KB Single Arm Front Rack Carry (Right)Front Rack Position: https://youtu.be/zKHog8SWdM4Read More

CrossFit Dark Side – CrossFit 1: Squat Clean and Jerk (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) 21-15-9 Clean & Jerks Rx: 95/65# Rx+: 135/95# Burpees Over BarTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Hang Power Snatches Rx: 75/55# 20 Pull-Ups 20 Push-Ups Rx+: Handstand Push-Ups 20 Toes to Bar 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 20 Russian Twists 10 Tuck-UpsRead More

CrossFit Dark Side – CrossFit 1: Push Press (20:00 To Find 2RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35#Read 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: PCL + HCL + 2 Jerks (1:30 × 10) 1 Power Clean 1 Hang Squat Clean 2 Jerks 3: Segmented Clean Pull (3 x...Read More

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 1 Mile Run AMRAP Remaining Time 3 Wall Walks 6 Toes to Bar 9 Overhead Squats Rx: 115/75# 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 15 Weighted Sit-Ups Rx: 25/15# 10 Tuck-UpsRead More

CrossFit Dark Side – Bootcamp Bootcamp Warm-Up 30:30 (4 rounds) 20 mins – Banded Lateral Walk + Jump – Skiier Swings + Alt Reverse Lunge – Alt 4×4 – Reverse crunch – Sumo Squat Pulse Leg/Core Circuit – 24 min timer – SL Burpee Alternating 8 reps total – 1 1/2 Banded Goblet Squat 8...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Alt EMOM 10:00 1:00 Max Burpees 1:00 RestScore is total burpees After last 1:00 rest begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Box Jumps Rx: 24/20″ Rx+: 30/24″ 3 Power Cleans Rx: 165/115# Rx+: 225/155#Immediately begin 1.C at end of...Read More

CrossFit Dark Side – CrossFit 1: Deadlift (20:00 To Find A Heavy 5RM) 2: Metcon (Time) 50-40-30-20-10 Sit-Ups Push-UpTime Cap: 18:00Read More