CrossFit Dark Side – CrossFit 1: CL + 2 SJ’s (OTM 12:00) Squat Clean 2 Split Jerks 2: Metcon (Time) 3 Rounds 10 Front Squats Rx: 155/105# Rx+: 185/125# 15 Burpees Over BarTime Cap: 13:00Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Deadlifts Rx: 135/95# Rx+: 185/125# 10 Handstand Push-UpsRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Deadlifts Rx: 185/125# Rx+: 215/145# 80′ Bear Crawl Rx+: 40′ Handstand Walk 2: Metcon (AMRAP – Reps) AMRAP...Read More

CrossFit Dark Side – CrossFit 1: Tempo Back Squat (3-3-3-3-3) 3 Seconds Down / 2 Second Pause In Bottom 2: Metcon (Time) 2 Rounds 100 Double Unders 30 Hang Power Cleans Rx: 95/65#Time Cap: 12:00Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up -Snatch Sottz 3 x 5 3 Sets Snatch Pull Snatch High Pull Power Snatch Tall Snatch Squat Snatch 2: PSN + SN (OTM 15:00) Power Snatch SnatchNot Touch & Go. 3: Snatch High Pull (3-3-3-3-3) Record Heaviest Successful Lift 4: Snatch Grip Push...Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner A: 200m Run Partner B: 250m/200m Row Partner A: Plank Hold Partner B: 20 Squats 10 DB Push Presses 5 Partner JumpsOnce both partners complete squats, pp, and jumps round is complete. Partners alternate running and rowing each round.Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 -16/12 Calories -10 Thrusters Rx: 95/65# Rx+: 135/95#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Handstand Push-Ups 7 Chest to Bars Rx+: 5/3 Ring Muscle UpsRest 2:00 1.C: Metcon (Time) 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 200m...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 50 Double Unders 30 Sit-Ups 40′ DB Overhead Walking Lunge Rx: 40/25# Rx+: 50/35#Lunge: 20′ / 20′ and Only 1 Dumbbell. Time Cap: 22:00 2: Metcon (No Measure) ***Extra Credit*** 2 – 4 Sets 14/10 Calorie Bike SPRINT 5 BurpeesRead More

CrossFit Dark Side – CrossFit 1: Pause Snatch (OTM 15:00) Pause Snatch (Squat)Pause at knee and in the catch 2: Metcon (Time) 3 Rounds 15 Hang Power Snatches Rx: 95/65# 3 Rope ClimbsTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 5:00 / 1:00 x 4 400m Run 12 Burpees Over Bar Max Clean & Jerks Rds 1 & 2: Rx: 135/95# Rx+: 185/125# Rds 3 & 4: Rx: 165/115# Rx+: 215/145# 2: Metcon (No Measure) Core Conditioning 1:00 Plank :30 Left Side 1:00...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) 50 Toes to Bar EMOM – 1 Manmaker Rx: 40/25# Rx+: 50/35#Time Cap: 10:00Read More