CrossFit Dark Side – CrossFit 1: Deadlift (3-2-1-1-1) 2: Metcon (Time) 21-15-9 Hang Power Snatch Rx: 95/65# Handstand Push-Ups 3-2-1 Rope ClimbsTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 4 Buy-In: 60 Double Unders Rx+: 100 Double Unders 12 Wall Balls Rx: 20/14# Rx+: 30/20# 6 Burpees 2: Metcon (Time) ***Extra Credit*** 100 Calories Row, Ski, Bike, RunnerTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Clean & Jerks Rx: 115/85# Rx+: 155/105# 10 Pull-Ups Rx+: Chest to Bar 200m Run 2: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 2/2 Turkish Get-Ups Rx: 53/35# 12 Russian Twists Rx: 15/10# 15 Weighted Sit-Ups Rx: 15/10#Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Muscle Snatches 2 Power Snatches 2: Power Snatch (OTM 15:00 – 2 Touch & Go) 3: Snatch Pull (3-3-3-3-3) 4: Overhead Squat (3-2-1-1-1)Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Teams of 3 – AMRAP 20:00 Partner A: 500/350m Row Partners B&C: 15 Burpees 40 Wall BallsRead More

CrossFit Dark Side – CrossFit 1: 12 Day’s of Christmas (Time) “12 Days of Christmas” 1 Dumbbell Manmaker Rx: 40/25# Rx+: 50/35# 2 Overhead Squats Rx: 95/65# Rx+: 135/95# 3 Power Snatches 4 Hand Release Push Ups Rx+ Handstand Push Ups 5 Shoulder to Overhead 6 Power Cleans 7 Bar Facing Burpees 8 Alt. Dumbbell...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 250/200m Row 10 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 H.R. Push-Ups 2: Metcon (No Measure) ***Extra Credit*** 3-5 Sets 15/11 Calorie Bike Sprint Immediately Into 10 Squat JumpsRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 10 Rounds 200m Run :30 RestTime Cap: 20:00 2: Metcon (AMRAP – Reps) 3 Rounds 1:00 Plank 1:00 Max Sit-UpsRead More

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a...Read More

CrossFit Dark Side – CrossFit 1: Front Squat (3-2-1-1-1) 2: Metcon (Time) 4 Rounds 15 Box Jumps Rx: 24/20″ 10 Front Squats Rx: 135/95# Rx+: 165/115# 5 Chest to Bars Rx+: Bar Muscle UpsTime Cap: 15:00Read More