CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD Teams of 3 1500m Row -Each Partner Rows 500m 100 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 100 Goblet Squats Rx: 53/35# Rx+: 70/53# -Only 1 person working at a time on swings and squatsRead More

CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run x 4 Rest 1:00 Between Runs 25 Toes to Bar 150 Double Unders 25 Toes to Bar Rest 2:00 “Double Grace” 60 Clean & Jerks Rx: 135/95#Time Cap: 38:00Read More

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 20 Wall Balls Rx: 20/14# Rx+: 30/20# 15 Box Jumps Rx: 24/20” Rx+: 30/24” 10 Pull UpsRead More

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 ) 1 Power Clean 2: Metcon (Time) 5 Rounds 8 Handstand Push Ups Rx+: Strict 20 Alternating Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 15:00Read More

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar...Read More

CrossFit Dark Side – CrossFit 1: Overhead Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 400m Run 25 Ball Slams Rx: 25/15# Rx+: Something Heavier! 15 Chest to Bar Pull Ups Rx+: 7/4 Muscle UpsTime Cap: 20:00Read More

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Complex Warm-Up (6 Sets) 1 Clean Pull 1 Tall Power Clean 1 Tall Squat Clean 1 Jerk Balance 1 Press from Jerk Stance 2: Clean & Jerk Complex (Every 1:30 / 18:00 (12 Sets)) 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1...Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Partner A: 200m Run w/ Wall Ball Partner B: Hold Extended Arm Push Up 20 Clapping Push Ups 50 Wall Balls Both partners complete run then move into push ups and wall balls. Wall Balls maybe partitioned howeverRead More

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every 2:00 For 10:00 40 Double Unders 5 Pull Ups 10 Push Ups 15 SquatsRest 2:00 Then Begin 2nd Portion 2: Metcon (Time) 30-20-10 Box Jump Overs Rx: 24/20” Rx+: 30/24” Shoulder to Overhead Rx: 95/65# Rx+: 135/95# Rest 2:00 2 Rounds 200m Farmer Carry...Read More

CrossFit Dark Side – CrossFit 1: Push Press (1-1-1-1-1) 2: Metcon (Time) 50-40-30-20-10 Sit-Ups Jump SquatsTime Cap: 15 MinutesRead More