CrossFit Dark Side – Oly Class 2-Position Hang Power Clean (Every 2:00 x 5 Cap at 70%) Hang Power Clean (Below Knee) Hang Power Clean (Above Knee) 2 Hang Power Cleans + Jerk (Every 2:00 x 6) Jerk may be push or split Split Jerk (3-3-3-3) Spend 10:00 and add weight only if all 3...Read More

CrossFit Dark Side – CrossFit Bench Press (1RM) Spend 15:00 building to a 1RM Metcon (Time) 60 Burpee Box Jump Overs Rx: 24/20” Rx+: 30/24” *Starting at 0:00 and Every 2:00: 5 Front Squats Rx: 95/65# Rx+: 135/95#*Time Cap: 16:00 Burpees must be facing the boxRead More

CrossFit Dark Side – CrossFit Back Squat (5-5-5-5-5) Spend 15:00 building to a heavy set Metcon (Time) 50/40 Calories 40 Pull Ups Rx+: 20 Bar Muscle Ups 50/40 CaloriesTime Cap: 14:00 **Optional Accessory Work** 3 Sets of: 10 Plate Raises 10 Dumbbell Skull Crushers 10 Deficit Push UpsRead More

CrossFit Dark Side – CrossFit Deadlift (5-5-5-5-5) Spend 15:00 building to a heavy set Metcon (Time) 2 Rounds 12 Alt. Devils Press Rx: 40/25# Rx: 50/35# 35 Double Unders Rx+: 50 8 Alt. Devils Press 35 Double Unders 4 Alt. Devil Press 35 Double Unders -Rest 2:00-Time Cap: 16:00 **Optional Core Conditioning** 3 Sets of:...Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 80 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 20 Partner Clapping Push Ups 40 Clean & Jerks Rx: 95/65# Rx+: 135/95# 20 Partner Clapping Push Ups 20 Squat CleansRead More

CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 5:00 then start 1.B at 15:00 CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3...Read More

CrossFit Dark Side – CrossFit Deadlift (1RM) Spend 15:00 to establish a 1RM Deadlift Metcon (Time) 100/80 Calories *Starting with 0:00-EMOM, 5 Wallballs Rx: 20/14#*Time Cap: 15:00 Keep doing wallballs until calories are completed! Core Conditioning (AMRAP – Rounds and Reps) AMRAP 5:00 20 Plank Jacks 20 Sit UpsRead More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 200M Run 10 Double Dumbbell Hang Cleans 20 Single Dumbbell Box Step Ups Rx: 24/20” 100’ Farmers Carry Rx: 40/25# Rx+: 50/35# (4 x 25’) Accessory Work 3 Sets of: 15-20 GHDs 10 Hammer Curls 10 Arnold Press **Optional Strength** Bench Press...Read More

CrossFit Dark Side – Oly Class High-Hang Snatch (2 Reps Every 2:00 x 5) Full squat, cap at 75% 2 Snatch Pulls + Snatch (Every 2:00 x 6) Drop and reset after the pulls, full squat Snatch Balance (3-2-2-1-1) Spend 12:00 building to a heavy repRead More

CrossFit Dark Side – CrossFit Heartbreak Complex (Weight) Every 2:00 x 6 2 Deadlifts + 2 Hang Cleans + 2 Front Squats + JerkCleans may be power or squat. Jerk can be push or split. Metcon (Time) 3 Rounds 15 Handstand Push Ups Rx+: Strict 20 Toes to Bar 30 Air SquatsTime Cap: 16:00Read More