CrossFit Dark Side – Oly Class 2-Position Hang Power Clean (Every 2:00 x 5 Cap at 70-75%) Hang Power Clean (Below Knee) Hang Power Clean (Above Knee) 2 Hang Power Cleans + Jerk (Every 2:00 x 6) Push jerk or split jerk Press From Jerk Stance (3-3-3-3) Spend 10:00 building to a set of 3...Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 Partner A: 20/15 Calories Partner B: AMRAP 12 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 10 Dumbbell Plank Pull Throughs 8 Dumbbell Squats Rx++: Overhead SquatDumbbell may be held on the shoulder for squats or performed as a goblet squat. Partners...Read More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day (AMRAP – Rounds) Alt. EMOM 10:00 (5 Rounds) Odd: 15/12 Calories Even: 5 Overhead Squats Rx: 95/65# Rx+: 135/95#Rest 2:00 then start 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 35 Double Unders 25 Air Squats Rx+: 12 Pistols 15 Toes to BarImmediately start...Read More

CrossFit Dark Side – CrossFit Bench Press (5-5-5-5-5) Spend 15:00 building to a heavy set of 5 reps Metcon (Time) 10-9-8…3-2-1 Hang Power Clean Rx: 95/65# Rx+: 135/95# 1-2-3…8-9-10 Bar Facing BurpeesTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit Clean & Jerk (EMOM 12:00) Power or Squat/Push Jerk or Split Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15/12 Calories 10 Thrusters Rx: 95/65# Rx+: 135/95# 1 Rope Climbs Rx+: Legless Accessory Work 3 Sets of: 5-10 Strict Pull Ups 10 Hammer Curls 15-20 GHDsRead More

CrossFit Dark Side – Oly Class 2 Position Hang Power Snatch (Every 2:00 x 5 Cap at 70-75%) Below the knee Above the knee Snatch Pull + Hang Power Snatch (Every 2:00 x 6) Snatch Grip Push Press (3-3-3-3-3) Spend 10:00 building to a heavy setRead More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200M Run 20 Box Jumps Rx: 24/20# Rx+: 30/24# 15 Deadlifts Rx: 135/95# Rx+: 185/125# 10 Chest to Bar Pull Ups Rx+: 5 Bar/Ring Muscle Ups Skill Work Spend 10:00 working on handstands, holds or walkingRead More

CrossFit Dark Side – CrossFit Front Squat (5-5-5-5-5) Spend 15:00 building to a heavy set Metcon (Time) 40 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 20 Push Ups 50 Wallballs Rx: 20/14# Rx+: 30/20# 20 Push Ups 40 Kettlebell SwingsTime Cap: 14:00 Core Conditioning 3 Sets of: 20 Heel Taps (L + R = 1) 15...Read More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day (4 Rounds for reps) Every 2:00 x 4 200M Run Max Air SquatsRest 4:00 then start 1.B at 12:00 1.B: CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20...Read More

CrossFit Dark Side – CrossFit Power Snatch (5 Reps EMOM 10:00) Unbroken, stay light. The goal is to complete all 10 sets and shouldn’t take more than :30 Metcon (4 Rounds for reps) 4 Rounds 1:00 Max Push Press Rx: 45/35# Rx+: 95/65# 1:00 Max Sit Ups 1:00 Max Lunges Rx+: Pistols 1:00 RestKeep a...Read More