CrossFit Dark Side – Oly Class 3 Muscle Cleans + 3 High Hang Cleans + Jerk (Weight) Every 2:00 x 4Full squat on the high hang. Jerk may be push or split. Stay lighter and focus on technique. Power Clean + Squat Clean + Jerk (Weight) Every 2:00 x 5Jerk may be push or split...Read More

CrossFit Dark Side – CrossFit 3 Snatch Deadlifts + 2 Power Snatches (Every 2:00 x 5) Metcon (Time) 60/48 Calories 75 Wallballs Rx: 20/14# Rx+: 30/20# 25 Burpee Pull Ups Rx+: 15 Burpee BMU/RMUTime Cap: 16:00 Core Conditioning 3 Sets of: 20 Weighted Russian Twists RX: 15/10# Plate 15 Weighted Sit Ups 15 Plank JacksRead More

CrossFit Dark Side – CrossFit 2 Front Squats + 1 Push Press + 1 Push Jerk (4 Sets) Spend 12:00 building to a heavy complex Metcon (Time) 4 Rounds 24 Deadlifts Rx: 95/65# 18 Hang Power Cleans 12 Shoulder to OverheadTime Cap: 16:00 **Optional Conditioning** 75/60 Assault Bike CaloriesRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:30 x 6 100M Run 20 Sit Ups -Rest 5:00- 1.BScore is how many rounds you were able to complete (6 possible rounds) 1.B: Metcon (AMRAP – Rounds) Every 2:30 x 6 45 Double Unders Rx+: 60 15 Push Ups Rx+: 20 **Optional Strength**...Read More

CrossFit Dark Side – CrossFit DL+PCL+FSQ (Every 1:30 x 10) Deadlift Power Clean Front Squat Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 “I Go U Go” 5 Pull Ups Rx+: 2 Bar Muscle Ups/RMU 10 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 15 Air SquatsRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 (5 Rounds) Even: 15/12 Calories Odd: 10 Toes to BarRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 12 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Jumping Lunges Rx+: Pistols 8 V UpsRest 2:00 1.C: Metcon (Time) 400M Farmers Carry...Read More

CrossFit Dark Side – CrossFit Squat Snatch (EMOM 10:00) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target **Optional Strength** Deadlift (3-3-3-3-3)Read More

CrossFit Dark Side – Oly Class 3 Muscle Snatches + 3 Snatch Balances (Every 2:00 x 4) Do not go heavier than 95/65# Power Snatch + Snatch High Pull + Snatch (Every 2:00 x 5) Unbroken complex. 2 Snatch Deadlifts + 2 Snatch Pulls (3 Sets) Skill Work Spend 10:00 working on a weakness. Ask...Read More

CrossFit Dark Side – CrossFit Metcon (Time) 1 Thruster Rx:75/55# Rx+: 125/85# 100M Run 2 Thrusters 100M Run 3 Thrusters 100MRun 4,5,6…10Time Cap: 20:00 Thrusters increase by 1 rep every round. Ends with run. Accessory Work 3 Sets of: 10 Elevated Heel Goblet Squats 10 Hammer Curls 5-10 Strict Pull UpsRead More

CrossFit Dark Side – CrossFit PCL + HPCL + PJ x 2 (Every 2:00 x 5) Power Clean Hang Power Clean Push Jerk Power Clean Hang Power Clean Push JerkUnbroken complex = all 6 reps! Do not add weight if you can’t complete the complex unbroken. Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 3...Read More