CrossFit Dark Side – CrossFit Back Squat (8-6-4-2-2) Spend 15:00 starting with 8 reps and ending with a heavy set of 2 Bergeron Beep Test (AMRAP – Rounds) EMOM Until Failure or 15:00 5 Thrusters Rx: 45/35# Rx+: 7 Thursters 65/45# 5 Pull Ups Rx+: 7 Pull Ups 5 Burpees Rx+: 7 BurpeesThe goal of...Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 “I Go U Go” 1 Rope Climb Rx+: Legless 4 Burpee Box Jumps Rx: 24/20” Rx+: 30/24” 8 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Both partners is 1 round. These are NOT jump overs.Read More

CrossFit Dark Side – Oly Class Clean High Pull + High Hang Clean (Every 1:30 x 5) Full squat Squat Clean (EMOM 12:00)Read More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day (2 Rounds for time) Every 5:00 x 2 800M RunRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 25 Double Unders 2 Hang Power Snatches Rx: 95/65# Rx: 135/95# 25 Double Unders 4 Hang Power Snatches 25 Double Unders 6 Hang Power Snatches…Rest 2:00...Read More

CrossFit Dark Side – CrossFit Front Squat (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 25’ Dumbbell Overhead Walking Lunge Rx: 40/25# Rx+: 50/35# 10 Box Step Ups with Dumbbell 25’ Dumbbell Overhead Walking Lunge 10 Dumbbell Plank Pull Throughs Skill Work Spend 10:00 working on a weakness. Ask your coach for tips and...Read More

CrossFit Dark Side – CrossFit Bench Press (5-5-5-5-5) Metcon (Time) 800M Row + 80 Sit Ups 500M Row + 50 Push Ups 300M Row + 30 Toes to BarTime Cap: 18:00 Assault Bike Calories: 54/42, 33/26, 20/16Read More

CrossFit Dark Side – Oly Class Power Snatch + Hang Snatch (Every 1:30 x 10) Full squat from the hang Snatch Pull (3-3-3) Snatch Balance (3-3-3-3) Spend 10:00 building to a heavy setRead More

CrossFit Dark Side – CrossFit Metcon (Time) 10-9-8…3-2-1 Deadlifts Rx: 185/125# Rx+: 225/155# Kettlebell Swings Rx: 53/35# Rx+: 70/53# Double Dumbbell Push Press Rx: 40/25# Rx+: Handstand Push UpsTime Cap: 20:00 Accessory Work 3 Rounds of: 5-10 strict pull ups 50’ waiter/suitcase carry 10 plate raises **Optional Conditioning** Tabata assault bike sprints :20/:10 x 8Read More

CrossFit Dark Side – CrossFit Clean & Jerk (EMOM 12:00) Metcon (3 Rounds for reps) 3 Rounds 1:00 Pull Ups Rx+: Bar/Ring Muscle Ups 1:00 Power Cleans Rx: 95/65# Rx+: 135/95# 1:00 Wallballs Rx: 20/14# Rx+: 30/20# 1:00 Burpees Over the Bar 1:00 RestKeep a running score for each round. Large class have 1/2 start...Read More

CrossFit Dark Side – Oly Class Snatch High Pull + Power Snatch + Hang Squat Snatch (Every 1:30 x 10) Unbroken complex Snatch Grip Push Press (3-3-3)Read More