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

CrossFit Dark Side – CrossFit Friday Die Day (Time) 60/45 Calories 50 V Ups 40 Lunges Rx+: 20 Pistols 30 Push Ups 20 Alt. Dumbbell Devils Press Rx: 40/25# Rx+: 50/35# 30 Push Ups 40 Lunges 50 V Ups 60/45 CaloriesTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit Bench Press (5-5-5-5-5) Spend 15:00 building to a heavy set Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 200M Run 10 Power Cleans Rx: 65/65# Rx+:135/95# 2 Rope Climbs Rx+: LeglessRead More

CrossFit Dark Side – Oly Class 2 High Hang Cleans (Every 2:00 x 4) Full squat, cap at 75% Deadlift + Clean + Front Squat (Every 2:00 x 7) Unbroken complex, full squat Deficit Clean Pull (3-3-3) Skill Work Spend 10:00 working on a weakness. Ask your coach for tips and drills. Example: Dubs, Handstands,...Read More

CrossFit Dark Side – CrossFit Squat Snatch + Overhead Squat (Weight) EMOM 12:00 Metcon (Time) 2 Rounds 500M Row 20 Overhead Squats Rx: 95/65# Rx+: 135/95# 100 Double UndersTime Cap 15:00 Assault Bike: 33/26 Accessory Work 3 Sets of: 5-10 Strict Pull Ups 10 Hammer Curls 10/10 Dumbbell RowsRead More

CrossFit Dark Side – CrossFit Metcon (Time) 27/21 Calories 27 Burpees 27 Chest to Bar Pull Ups -Rest 2:00- 21/15 Calories 21 Burpees 21 Toes to Bar -Rest 2:00- 15/9 Calories 15 Burpees 15 Pull UpsTime Cap: 22:00 Core Conditioning 50 Flutter Kicks (L + R = 1) 40 Heel Taps 30 Runners Crunch 20...Read More

CrossFit Dark Side – CrossFit Back Squat (5-5-5-5-5) Spend 15:00 building to a heavy set Metcon (Time) 3 Rounds 10 Power Snatches Rx: 75/55# Rx+: 115/85# 20 Box Jump Overs Rx: 24/20” Rx+: 30/24” 30 Wallballs Rx: 20/14# Rx+: 30/20#Time Cap : 16:00Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 Partner A: 20/15 Calories Partner B: AMRAP 5 Handstand Push Ups Rx+: Strict 7 Double Kettlebell Deadlifts Rx: 53/35# Rx+:70/53# 10 Kettlebell SwingsRead More

CrossFit Dark Side – Oly Class 3 Power Cleans (Every 2:00 x 6) Unbroken set Split Jerk (3-3-3-3) Spend 12:00 building to a heavy set. Focus on technique!Read More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day! (AMRAP – Rounds) Alt. EMOM 10:00 (5 Rds) Odd: 15/12 Calories Even: 30 Air Squats Rx+: 12 PistolsRest 2:00 For large class size, 1/2 start on even movement 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 25...Read More