01/28/2021

CrossFit Dark Side – CrossFit 1: Shoulder Press (15:00 To Find A Heavy 3RM) Barbell will come from the ground. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40 Double Unders 20 Push-Ups 10 Deadlifts Rx: 135/95# Rx+: 185/125#

Read More >

01/27/2021

CrossFit Dark Side – CrossFit 1: Hang Clean (15:00 To Find A Heavy 1RM) Full Squat 2: Metcon (Time) 3 Rounds 20 Alt. Front Rack Lunges Rx: 95/65# Rx+: 135/95# 20 Box Jumps Rx: 24/20″Time Cap: 15:00

Read More >

01/26/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 400m Run 20 Burpees 2: Metcon (No Measure) Accessory Work – 3 Sets 5/5 Seated Single Arm DB Presses 15 Hollow Rocks

Read More >

01/25/2021

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A Heavy 5RM) 2: Metcon (Time) 10,9,8…3,2,1 Toes to Bar 1,2,3…8,9,10 Power Cleans Rx: 95/65#Time Cap: 15:00

Read More >

01/23/2021

CrossFit Dark Side – Saturday WOD 1: Squat Clean and Jerk (15:00 To Find A Heavy 1RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Partner Version Partner A: Max Calories Partner B: Rx – 2 Rounds 12 Wall Balls 20/14# 8 Push-Ups 4 Pull-Ups Rx+ – 2 Rounds 12 Wall Balls 30/20# 8 Handstand Push-ups 4 Chest to Bars Partners switch once 2 Rounds are completed Solo Version 15 Calories 12 Wall Balls 20/14# or 30/20# 8…

Read More >

01/22/2021

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Alt. EMOM 10:00 – Max Burpees – RestPost Total Number of Burpees Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 DB Deadlifts 10 DB Front Squats 10 DB Shoulder to Overhead Rx: 40/25# Rx+: 50/35#Rest 2:00 and begin 1.C 1.C: Metcon (Time) For Time Outside: 400m Farmer Carry Inside (Only if Raining): 15 Wall Walks

Read More >

01/21/2021

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50-40-30-20-10 Calories Sit-UpsTime Cap: 21:00 2: Metcon (No Measure) Acessory Work – 3 Sets 6-10 DB Hammer Curls 6-10 DB Triceps Extensions

Read More >

01/20/2021

CrossFit Dark Side – CrossFit 1: Hang Snatch (15:00 To Find A Heavy 1RM) Full Squat 2: Metcon (Time) 5 Rounds 30 Double Unders 6 Hang Squat Snatches Rx: 75/55# Rx+: 115/85# 6 BurpeesTime Cap: 15:00

Read More >

01/19/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Box Jumps Rx: 24/20″ 20 Alt. Lunges Rx+: Pistols 20 Push Ups 20 Dumbbell Snatches Rx: 25/40# Rx+: 35/50# 2: Metcon (AMRAP – Reps) Core Conditioning – 5 Sets :40 Max DB Overhead Sit-Ups :20 Rest

Read More >

01/18/2021

CrossFit Dark Side – CrossFit 1: Push Press (15:00 To Find A Heavy 5RM) Barbell will come from the ground so you will be limited by what you can clean. 1: Metcon (Time) 400m Run 21 Thrusters Rx: 95/65# 400m Run 15 Thrusters Rx: 115/75# 400m Run 9 Thrusters Rx: 135/95#Time Cap: 16:00

Read More >