CrossFit Dark Side – CrossFit 1: Metcon (Time) 100 Sit-Ups 21-15-9 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Pull Ups Rx+: Chest to Bar Rest 2:00 21-15-9 x3 Double Unders (63-45-27) Toes to Bar 100 Sit-UpsTime Cap: 35:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) 4 – 6 Sets 5 Strict Pull Ups 5 Strict Ring Dips 10 PistolsAdd weight if possible. 2: Metcon (4 Rounds for reps) 4 Rounds – :45/:15 Calorie Row Ball Slams Rx: 25/15# Weighted Box Step Ups Rx: 20″ and 50/35# BurpeesPost total reps for...Read More

CrossFit Dark Side – CrossFit 1: Power Clean (Every :45 x 16) 2: Metcon (Time) 2 Rounds 800m Run 20 Deadlifts Rx: 185/125# Rx+: 245/175#Read More

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups 2: Metcon (No Measure) Core Conditioning – :20/:10 x 10 Hollow Hold Tuck-UpsRead More

CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Power Cleans Rx: 155/105# Rx+: 185/125# 10 Bar Facing Burpees 10 Handstand Push UpsRead More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Tall Clean Jerk Balance Press From Jerk Stance Split Jerk 2: PCL + HCL + 2 FSQ + Jerk (Every 1:30 / 15:00 (10 Sets)) Power Clean Hang Squat Clean 2 Front Squats Jerk (Split or Push) 3:...Read More

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 1000m Run(5 Laps) 50 Kettlebell Swings 10 Synchro Burpees 50 Wall Balls 10 Synchro Burpees1 Person Working / 1 Person Resting on KB Swings and Wall BallsRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 5 Touch & Go Squat Snatches Rx: 95/65# Rx+: 135/95#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 5 Chest to Bar Pull-Ups 10 Push-Ups 20 Alt. PistolsRest 2:00 1.C: Metcon (Time) 5 Dumbbell Manmakers...Read More

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 4 Rounds 25 Sit-Ups 5 Dumbbell Deadlifts Rx: 40/25# Rx+: 50/35# 5 Dumbbell Front Squats 5 Dumbbell Shoulder to Overhead 1 Rope Climb Rx+: 1 LeglessTime 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