CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 75 Kettlebell Swings 50 Knee Raises Rx+: Toes to Bar 15 Synchro BurpeesRead More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Pull Power Clean Tall Clean Push Press Push Jerk Split Jerk 2: PCL + HCL + PJ + SJ (1:30 / 15:00 (10 Sets)) Power Clean Hang Squat Clean Push Jerk Split JerkComplex should be completed as fast as possible. 3: Clean Pull (3-3-3-3-3)...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) ALt. EMOM 10:00 Even: 16/12 Calorie Row Odd: 40′ Front Rack Walking Lunge Rx: 40/25# Rx+: 50/35#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 60 Double Unders 25 Wall Balls Rx: 20/14# Rx+: 30/20#Rest 2:00 1.C: Metcon (AMRAP – Reps) AMRAP 5:00...Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 100/70 Calories 20 Ball Slams Rx: 25/15# 15 Tuck-Ups 1 Rope Climb 2: Metcon (AMRAP – Reps) ***Extra Credit*** EMOM 10:00 :30 Max Burpees :30 RestRead More

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 21-15-9 Hang Power Clean & Jerks Rx: 95/65# Rx+: 115/85# Pull-Ups Rx+: Chest to BarsTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# 1.B: CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk 2: Clean and JerkRead More

CrossFit Dark Side – CrossFit 1: Push Press (3-2-1-1-1) 2: Metcon (Time) 3 Rounds 400m Run 15 Thrusters Rx: 95/65# Rx+: 115/85# 10 Bar Facing BurpeesTime Cap: 16:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Dumbbell Burpee Deadlifts Rx: 40/25# Rx+: 50/35# 40 Power Snatches Rx: 135/95# 30 Dumbbell Thrusters 20 Overhead Squats 10 Rope ClimbsTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Calories 1:00 Jumping Lunges 1:00 Double Unders 1:00 Rest 2: Metcon (No Measure) ***Extra Credit*** 3-5 Sets 10 Hammer Curls 7-10 Strict Ring Dips Max Unbroken Strict Pull-UpsUse a band if you have less that 5 strict pull-upsRead More

CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15:00) 2: Metcon (Time) 9-7-5 Hang Squat Cleans Rx: 155/105 Rx+: 185/125# Chest to Bar Pull-Ups Rx+: Bar Muscle UpsTime Cap: 13:00Read More