CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata – :20 / :10 x 8 Thruster Rx: 45/35# Strict Press Hollow Rock Push Press Squat Jumps5 burpee penalty if you set the barbell down during the Tabata. Rest 1:00 Between Tabata’s 2: Metcon (No Measure) ***Extra Credit*** 3 – 5 Sets 10...Read More

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 4 Rounds 50 Double Unders 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Deadlifts Rx: 185/125# Rx+: 225/155#Time Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar 2: Metcon (AMRAP – Reps) Core Conditioning – :30 / :15 x 5 Tuck-UpsRead More

CrossFit Dark Side – CrossFit 1: Front Rack Lunge (10-10-10-10-10) From The Rack. Step Back (Reverse Lunges). 2.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Burpees Over The Bar 10 Power Clean & Jerks Rx: 95/65# Rx+: 135/95#Rest 2:00 and Begin 2.B 2.B: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 5 Burpees...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – CL & J 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Rep) Full Squat 3: Deficit Clean Pull (3-3-3-3-3) 4: Press From Jerk Stance (3-3-3-3-3)Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 40′ Bear Crawl 40 Wall BallsBoth partners complete run and bear crawl together. Partners spilt wall balls as needed.Read More

CrossFit Dark Side – CrossFit 1: Frantasy Land (Time) 21-15-9 Thrusters Rx: 95/65# Pull-Ups 15-12-9 Thrusters Rx: 115/85# Chest to Bar Pull-Ups 12-9-6 Thrusters Rx: 135/95# Bar Muscle UpsTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Calories 1:00 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 1:00 Weighted V-Ups Rx: 15/10# 1:00 RestPost Total Reps Per Round. 2: Metcon (No Measure) ***Extra Credit*** 3 – 5 Sets 10 DB Hammer Curls 10 DB Bent Over Rows 10 Ring Push-UpsRead More

CrossFit Dark Side – CrossFit 1: HPCL + HCL (OTM 15:00) Hang Power Clean Hang Squat Clean 2: Metcon (Time) 4 Rounds 25 Sit-Ups 15 Wall Balls Rx: 20/14# Rx+: 30/20# 2 Rope ClimbsTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 10:00 and Begin 1.B 1.B: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetRead More