CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 75 Double Unders 50 Squats 200m Run 2: Metcon (No Measure) Core Conditioning AMRAP 6:00 Buy-In: 2:00 Plank Hold 6 Tuck Ups 6 V-Ups 6 Jackknives :10 Hollow HoldRead More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Teams of 3 Partner A: 500m Row Partners B&C: Alternating Rounds 6 Burpees 6 DB Thrusters 6 DB LungesRead More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets 2 Clean Pulls 2 Tall Cleans 2 Cleans 2: Squat Clean (OTM 15:00) 2 Touch & Go Squat Cleans 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Push Press (5-4-3-2-1)Read More

CrossFit Dark Side – CrossFit 1: Metcon (6 Rounds for reps) AMRAP 4:00 / 1:00 x 6 (30:00) 400m Run 10 Burpee Pull Ups Max Clean & JerksRds 1&2: 135/95# Rds 3&4: 165/115# Rds 5&6: 185/135#Read More

CrossFit Dark Side – CrossFit 1: Back Squat (5-4-3-2-1) 2: Metcon (Time) 4 Rounds 10 Power Cleans Rx: 115/80# Rx+: 135/95# 10 Shoulder to OverheadTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit 1: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 12:00 2: Metcon (2 Rounds for time) Every 5:00 / 20:00 (4 Sets) 800m RunPost Fastest and SlowestRead More

CrossFit Dark Side – CrossFit 1: Burpees + Hang Snatch (OTM 15:00) 2 Bar Facing Burpees 1 Hang Squat Snatch 2: Metcon (AMRAP – Rounds and Reps) AMRAP 13:00 30 Double Under 15 Power Snatches Rx: 75/55# 8 Bar Facing BurpeesRead More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD Buy-In: 1,000m Run (5 Laps) 100 Kettlebell Swings 6 Wall Walks 100 Ball Slams 6 Wall WalksBoth partners complete run then begin working on AMRAP. For AMRAP, 1 person working and 1 person resting.Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch 2: Snatch (OTM 10:00) All reps at 80% 3: Low Hang Snatch Pull (4-4-4-4-4) 1 – 2″ From The GroundBar barbell does not touch the ground. 4: Paused...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 17/13 Calorie Row Odd: 5 Fronts Squats Rx: 165/115# Rx+: 205/145#Rest 2:00 1.B: Metcon (AMRAP – Reps) AMRAP 5:00 Handstand Push UpsRest 2:00 1.C: Metcon (Time) 100 Alt. Jumping Lunges 100 Push Presses Rx: 45/35# 100 Air SquatsTime Cap: 31:00Read More