CrossFit Dark Side – CrossFit Metcon (Time) 800M Run 50 Deadlifts Rx: 95/65# 40 Shoulder to Overhead 30 Front Squats 20 Power Cleans 10 Thruster 800M RunTime Cap: 30:00Read More

CrossFit Dark Side – CrossFit Shoulder Press (CFDS) (1 x 4) Spend 10:00 to find a 4RM shoulder press. Example: 5-2-2-1-4 Shoulder Press (CFDS) (2 x 4) 90% then 80% Metcon (Time) 5 Rounds 12 Box Jump Overs Rx: 24/20″ Rx+: 30/24# 12 Toes to BarTime Cap: 14:00Read More

CrossFit Dark Side – Oly Class 3 Muscle Snatches (EMOM 5:00) Do not go heavier than 95/65# 2 Halting Snatches (Every 2:00 x 6) Cap at 85%, full squat 1 Halting Snatch (Every 1:30 x 5) Cap at 90% Accessory Work 3 Sets of: 5 Sots Press 50 Tibialis Rasies ()Read More

CrossFit Dark Side – CrossFit Back Squat (CFDS) (1 x 4) Spend 10:00 to find a 4RM BSQ. Example: 5-2-2-1-4 Back Squat (CFDS) (2 x 4) 90% then 80% Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 1-2-3-4… Shuttle Run 5-10-15-20… Kettlebell Swings Rx: 53/35# Rx+: 53/70# Push UpsAdd 1/5 reps every roundRead More

CrossFit Dark Side – CrossFit 2 Squat Clean + Jerks (EMOM 10:00) 70% of max C & J. May push jerk or split jerk. Metcon (Time) 30-25-20-15-10 Calories Weighted Dumbell Sit Ups Rx: 40/25#Time Cap: 18:00Read More

CrossFit Dark Side – CrossFit Metcon (Time) 3 Set of: 2 Rounds 20 Front Rack Lunges Rx: 95/65# Rx+: 135/95# 35 Double Unders Rx+: 50 10 Handstand Push Ups Rx+: Strict 35 Double Unders -Rest 3:00 Between Sets-Time Cap: 28:00 Accessory Work 3 Sets of: 5-10 Strict Pull Ups 10 Plate Raises 10 Dumbbell Tricep...Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 20:00 Partner A: 20/15 Calories Partner B: AMRAP 5 Handstand Push Ups 10 Alt. Devils Press Rx: 40/25# Rx+: 50/35# 1 Rope Climb Rx+: LeglessSwitch after calories.Read More

CrossFit Dark Side – CrossFit Happy Veterans Day! Thank you for your service! CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A...Read More

CrossFit Dark Side – CrossFit Shoulder Press (CFDS) (1 x 6) Spend 10:00 building to a heavy 6RM shoulder press Example: 5-3-3-2-6 Shoulder Press (CFDS) (2 x 6) 90% then 80% Metcon (Time) 15/12 Calories 18 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 15/12 Calories 16 Alt. Dumbbell Snatches 15/12 Calories 14 Alt. Dumbbell Snatches...Read More

CrossFit Dark Side – CrossFit Back Squat (CFDS) (1 x 6) Spend 10:00 building to a heavy 6RM BSQ Example: 5-3-3-2-6 Back Squat (CFDS) (2 x 6) 90% and then 80% Metcon (Time) 5 Rounds 40 Double Unders Rx+: 50 20 Alt. V UpsTime Cap: 14:00 **Optional Conditioning** Metcon (Time) 75/60 Assault Bike CaloriesRead More