CrossFit Dark Side – CrossFit 3 Snatch Push Press + 1 Overhead Squat (5 Sets) Spend 10:00 building to a heavy complex. Metcon (Time) 4 Rounds 20/15 Calories 20 Wallballs Rx: 20/14# Rx+: 30/20# 50′ Overhead Plate Walking Lunge Rx: 45/25# -Rest 1:00-Time Cap: 20:00Read More

CrossFit Dark Side – CrossFit SN + SnBAL (EMOM 12:00) Squat Snatch Snatch Balance Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 Partner A: 20/15 Calories Partner B: AMRAP 3 Power Snatches Rx: 115/75# Rx+: 135/95# 6 Toes to Bar 12 LungesSwitch after caloriesRead More

CrossFit Dark Side – CrossFit Back to Basics (Time) 25 Deadlifts 25 Back Squats 25 Front Squats 25 Strict Presses 25 Push Presses 25 Push Jerks 25 Power Cleans 25 Squats Cleans 25 Thrusters 25 Power Snatches 25 Squat Snatches 25 Overhead Squats Every 2:00 – 8 Burpees Rx: PVC Rx+: Empty BarbellTime Cap: 35:00...Read More

CrossFit Dark Side – CrossFit Happy Thanksgiving! Team Deck of Cards (Time) Spades: Air Squats Diamonds: Burpees Hearts: Tuck Ups Clubs: Wallballs Aces: 200M RunJacks/Queens/Kings = 11 Reps. Only one person preforms wallballs.Read More

CrossFit Dark Side – CrossFit Paused Front Squat (5-5-5-5-5) 2 second pause at the bottom Metcon (Time) 5 Wall Walks 100 Double Unders 4 Wall Walks 75 Double Unders 3 Wall Walks 50 Double Unders 2 Wall Walks 25 Double Unders 1 Wall WalkTime Cap: 12:00 **Optional Conditioning** Metcon (Time) 75/60 Assault Bike CaloriesRead More

CrossFit Dark Side – Oly Class Snatch Pull + 2 High Hang Snatches (Every 1:30 x 6) Hold snatch pull for 1 second. Cap at 70-75% of max SN. Full squat. Snatch (Every 1:30 x 8) Start at 60% then build to 90%. Full squat. Snatch Grip Push Press (5 Reps Every 2:00 x 4)...Read More

CrossFit Dark Side – CrossFit Metcon (3 Rounds for time) 1 Round Every 8:00 x 3 21-15-9 Calories 12-9-6 Box Jumps Rx: 24/20″ Rx+: 30/24″ Accessory Work 3 Sets of: 15-20 GHDs D Ball Carry (down & back) 10 Deficit Push UpsRead More

CrossFit Dark Side – CrossFit Power Clean + Hang Squat Clean (EMOM 12:00) 1 Power Clean 1 Hang Squat Clean Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 200M Run 16 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 1 Rope Climb Rx+: Legless **Optional Strength** Bench Press (8-5-5-3-3-1)Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 20:00 80 Calories 60 Wallballs Rx: 20/14# 40 Partner Wallball Sit Ups 20 Burpee Pull UpsSplit reps as neededRead More

CrossFit Dark Side – Oly Class 3 Muscle Cleans (EMOM 5:00) Do not go heavier than 115/75# 2 Halting Cleans + Jerk (Every 2:00 x 6) Cap at 85%, full squat, unbroken comlex. May be push jerk or split jerk. 1 Halting Clean + Jerk (Every 2:00 x 5) Cap at 90%, full squat. May...Read More