CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 4:00 21/15 Calorie Row 21 Burpees Over Rower Max Wall Balls Rx: 20/14# Rx+: 30/20# Rest 4:00 AMRAP 4:00 18/13 Calorie Row 18 Burpees Over Rower Max Wall Balls Rest 4:00 AMRAP 4:00 15/11 Calorie Row 15 Burpees Over Rower Max Wall Balls...Read More

CrossFit Dark Side – CrossFit 1: Push Press (5-4-3-2-1) Heavy Set of 5, 4, Etc. 2: Metcon (Time) 2 Rounds 800m Run 20 Deadlifts Rx: 185/135 Rx+: 225/155 15 Handstand Push Ups Rx+: StrictTime Cap: 20:00Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up Sotz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Power Snatch 2: Snatch Pull + Power Snatch (OTM 15:00) Snatch Pull Power Snatch 3: Pause Snatch Pull (2-2-2-2-2) Pause at Knee then finish the pull 4: Pause Overhead Squat (2-2-2-2-2)...Read More

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Slam Ball Partner A: Extended Arm Hold Partner B: 10 Squats w/ Slam Ball 10 Ball Slams 5 Partner Over / UndersRead More

CrossFit Dark Side – CrossFit Metcon (Time) In teams of 2, complete: 100 Double Unders 90 Synchro squats (45 each) 80 Push press (35#) 70 Wall Balls (14#) 60 foot wheelbarrow walk (trade halfway) 50 burpees over partner (while partner holds plank) 40 partner situps with med ball 30 pullups 200 m run with med...Read More

CrossFit Dark Side – CrossFit KidsRead More

CrossFit Dark Side – CrossFit 1: Broomstick Mile (Time) 25 Deadlifts 25 Back Squats 25 Front Squats 400m Run 25 Strict Presses 25 Push Presses 25 Push Jerks 400m Run 25 Power Cleans 25 Squat Cleans 25 Thrusters 400m Run 25 Power Snatches 25 Squat Snatches 25 Overhead Squats 400m Run Rx: PVC PipeTime Cap:...Read More

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Team Deck of Cards” Diamonds: Jumping Lunges Hearts: Burpees Clubs: Tuck-Ups Spades: Wall Balls Jack’s – 11 Reps, Queen’s – 12 Reps, King’s – 13 Reps, and Ace’s – 200m RunOnly 1 person from team performs wall balls. Time Cap: 40:00Read More

CrossFit Dark Side – CrossFit 1: Metcon (Calories) Row 2:00 / 2:00 x 5 Post Calories 2: Metcon (Time) 3 Rounds 15 Power Snatches Rx: 95/65# Rx+: 135/95# 15 Pull Ups Rx+: Chest to BarTime Cap: 13:00Read More

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 3 Bar Facing Burpees 3 Thrusters Rx: 95/65 6 Bar Facing Burpees 6 Thrusters 9 Bar Facing Burpees 9 Thrusters Etc.Read More