CrossFit Dark Side – CrossFit Front Squat (3-3-3-3-3) Spend 15:00 building to a heavy set Metcon (Time) 4 Rounds 500/450M Row 14 Alt. Hang Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40 Double UndersTime Cap: 15:00 Assault Bike 32/22 calsRead More

CrossFit Dark Side – CrossFit Deadlift (3-3-3-3-3) Spend 15:00 building to a heavy set Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June...Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 200M Run: Both Partners I Go U Go 5 Handstand Push Ups 10 Alt. Dumbbell Snatches Rx: 40/25# RX+: 50/35# 5 BurpeesThe run and both partners completing “I Go U Go” will be 1 roundRead More

CrossFit Dark Side – Oly Class Snatch Pull + Hang Snatch (Every 1:30 x 10) Hang snatch is full squat Snatch Grip Push Press + Overhead Squat Spend 10:00 building to a heavy setRead More

CrossFit Dark Side – CrossFit 23.1: CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbRx is Ring Muscle Ups. Scaled: 14/10# wallball, hanging knee...Read More

CrossFit Dark Side – CrossFit Deadlift (3 Reps EMOM 10:00) 65-70% of 1RM The 3 Tabatas :20/:10 x 8 (3 Rounds for reps) Tabata 1: Calories -Rest 1:00- Tabata 2: Shoulder Press Rx: 45/35# -Rest 1:00- Tabata 3: Kettlebell Swings Rx: 53/35# Skill Work Spend 10:00 Working on Turkish Get Ups ()Read More

CrossFit Dark Side – Oly Class Muscle Clean + High Hang Clean (Every 2:00 x 4) High hang is full squat Power Clean + Hang Squat Clean (Every 2:00 x 8) Clean Pull (3 x 3)Read More

CrossFit Dark Side – CrossFit Back Squat (3 Reps x 8 Sets) Spend 15:00 building to a heavy set Metcon (5 Rounds for calories) Every 2:00/1:00 Rest x 5 20 Single Dumbbell Lunges Rx: 40/25# Rx+: 50/35# 10 Toes to Bar Max CaloriesDumbbell may be held at side or on shoulder. Must have a grip...Read More

CrossFit Dark Side – CrossFit Bench Press (3 Reps EMOM 10:00) 65-70% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 3 Power Cleans Rx: 135/95# Rx+: 185/125# 10 V Ups 40 Double UndersRead More

CrossFit Dark Side – CrossFit Power Snatch (EMOM 12:00) Metcon (Time) 4 Rounds 200M Run 8 Burpee Box Jump Overs Rx: 24/20” 8 Shoulder to Over Head Rx: 95/65# Rx+: 135/95#Time Cap: 16:00Read More