2/22/2018

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Sets 2:00 Calorie Row 2:00 Rest 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Ball Slams Rx: 25/15# 30 Sit-Ups

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2/21/2018

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00) Full Squat 2: Metcon (Time) For Time 800m Run 150 Double Unders 30 Hang Squat Snatches Rx: 95/65#Time Cap: 15:00

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2/20/2018

CrossFit Dark Side – CrossFit 1: Front Squat (1-1-1-1-1) 2: Metcon (Time) 3 Rounds 15 Pull Ups 15 Shoulder to Overhead Rx: 115/80# Rx+: 135/95#Time Cap: 12:00

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2/19/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 30 Wall Balls Rx: 20/14# Rx+: 30/20# 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 10 Pistols 2: Metcon (AMRAP – Reps) AMRAP 5:00 Sit-Ups

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2/17/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 15 Squats 8 Dumbbell Push Press 5 BurpeesPartners alternate rounds.

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2/17/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sotz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Power Snatch Tall Snatch Hang Squat Snatch 2: PSN + HSN (OTM 15:00) Power Snatch + Hang Squat Snatch 3: Snatch Pull (Riser) (3-3-3-3-3) 3″ Riser 4: Overhead Squat (1-1-1-1-1)

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2/16/2018

CrossFit Dark Side – CrossFit 1: Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click hereClean & Jerk Rx: 155/105# Time Cap: Out the door for your last run by 26:00

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2/15/2018

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) OTM 10:00 :20 Max Strict Pull Ups :20 Max Perfect Push Ups :20 Rest 2: Metcon (Time) 5 Rounds 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Burpee Pull Ups Rx+: 6/4 Burpee Bar Muscle UpsTime Cap: 18:00

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2/14/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) Barbell Cycling – AMRAP 5:00 Clean & Jerks Rx: 155/105# Rx+: 185/125# 2: Metcon (3 Rounds for reps) 3 Rounds of 1:00 Stations Calorie Row Hang Power Cleans Rx: 95/65# Ball Slams Rx: 25/15# Push Press RestPost total reps for each round. (3 Scores)

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