CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Power Clean Jerk Balance Jerk Press Split Jerk 2: 2 PCL + J (OTM 12:00) 2 Power Cleans 1 JerkPCL’s are Touch & Go. 3: Press From Jerk Stance (3-3-3-3-3) 4: Enderton FSQ Complex (15:00 To Find A...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for reps) 6 Sets 1:00 Max Calories :20 Rest 1:00 Max Wall Balls Rx: 20/14# :20 RestRight Into 1.B 1.B: Metcon (Time) 4 Rounds 25 Sit-Ups 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 120′ Bear Crawl 5/5 Dumbbell Hang Power Clean & Jerk Rx: 40/25# Rx+: 50/35# 10 Toes to BarCrawl: Forward, Reverse, Forward. 2: Metcon (No Measure) ***Extra Credit*** 3 – 5 Sets 10 Db Hammer Curls 6...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 13:00 2 Power Snatches Rx: 115/85# Rx+: 155/105# 2 Handstand Push-Ups 4 PSN 4 HSPU 6 PSN 6 HSPU ETC…Right Into 1.B 1.B: Snatch (7:00 To Find 1RM) Power or SquatRead More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Pull-Ups Rx+: C2B 10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35# 20 Squat Jumps Rx+: Pistols 200m Run 2: Metcon (No Measure) Core Conditioning 8 Sets :15 Hollow Hold :15 RestRead More

CrossFit Dark Side – CrossFit 1: Front Rack Lunge (10-10-10-10-10) From Rack and Reverse Step 2: Metcon (Time) 4 Rounds 30 Double Unders 10 Thrusters Rx: 95/65# 10 Burpees Over BarTime Cap: 16:00Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 5 Wall Walks 20 Knee Raises Rx+: T2B 30 Synchro Squats 200m Run w/ Wall BallSplit Wall Walks & Raises as needed.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean 4 Sets Clean Lift Off Clean Pull Tall Clean Squat Clean 2: Pause Clean (OTM 12:00 – 1 Rep) 1 Pause Squat Clean2 Second Pause at Knee 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 1 Mile Run 50 Clean & Jerks Rx: 95/65# Rx+: 135/95# 10 Rope ClimbsTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 60 Wall Balls Rx: 20/14# Rx+: 30/20# 45 Toes to Bar 30 Burpee Box Jumps Overs Rx: 24/20# 15 Pull-Ups Rx+: C2B 2: Metcon (Time) ***Extra Credit*** 100/75 Calories Every 2:00 and Starting With: 8 BurpeesRead More