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

CrossFit Dark Side – CrossFit Metcon (Time) 21-15-9 Calories Hang Power Cleans Rx: 95/65# Rx+: 125/85# -Rest 3:00- 21-15-9 Calories 15-9-3 Hang Power Cleans Rx:135/95# Rx+: 155/105#Time Cap: 20:00 Metcon (No Measure) Accessory Work – 3 Sets 10 Barbell Box Step Ups 5-10 Strict Pull Ups 10 Dumbbell Skull CrushersRead More

CrossFit Dark Side – CrossFit 3 Squat Snatches (EMOM 10:00) 70% of max SN, singles Metcon (Time) 30 Pull Ups 75 Wallballs Rx: 20/14# Rx+: 30/20# 15 Bar Muscle UpsTime Cap: 14:00 **Optional Strength** Bench Press (8-5-5-3-3-1)Read More

CrossFit Dark Side – Oly Class 1 Halting Power Snatch (Every 1:30 x 4  ) Cap @ 70% of max snatch 1 Halting Power Snatch (Every 1:30 x 4) Start @ 70% building to a heavy single Snatch Grip Deadlift (Every 2:00 x 4 5 Snatch Grip Deadlifts) Cap @ 90% of max deadlift Accessory...Read More

CrossFit Dark Side – Oly Class Clean and Jerk (Every 1:30 x 6) Cap at 70% of max C & J Clean and Jerk (Every 1:30 x 4) Cap at 80% of max C & J Front Squat (5 Reps Every 2:00 x 5) Cap at 80% of max FSQ Accessory Work 3 Sets 5...Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 20:00 I Go U Go 5 Toes to Bar 10 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 10 Wallballs Rx: 20/14# Rx+: 30/20# 200M Run (both)Each partner and run = 1 RdRead More

CrossFit Dark Side – CrossFit Shoulder Press (CFDS) (1 x 8) Spend 10:00 building to a heavy 8RM shoulder press Example: 5-5-3-3-8 Shoulder Press (CFDS) (2 x 8 reps) 90-85% then 85-80% Metcon (Time) 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks **25′ Single Dumbbell Overhead Walking Lunge After Every Set Rx: 40/25# Rx+: 50/35#Time Cap: 12:00...Read More

CrossFit Dark Side – CrossFit Back Squat (CFDS) (1 x 8) Spend 10:00 to build to a heavy 8RM BSQ. Example: 5-5-3-3-8 Back Squat (CFDS) (2 x 8 reps) 90% then 80% of 8RM Metcon (Time) 3 Rounds 15 Hang Power Cleans Rx: 115/75# Rx+: 155/105# 15 BurpeesTime Cap: 10:00 Metcon (No Measure) Skill Work...Read More

CrossFit Dark Side – Oly Class Snatch Pull + Hang Snatch (Every 1:30 x 6) Cap at 70% of max SN, full squat Hang Snatch (Every 1:30 x 6) Cap at 80% of max SN, full squat Overhead Squat (5 Reps Every 2:00 x 5) Cap at 80% Accessory Work 3 Sets 15 GHDs 5...Read More

CrossFit Dark Side – CrossFit Metcon (5 Rounds for time) Every 4:00 x 5 12/10 Calories 24 Dumbbell Push Press Rx: 40/25# Rx+: 50/35# 12/10 CaloriesScaled: 10/8 Cals, 20 DB PP, 10/8 Cals Accessory Work 3 Sets of 12 Barbell Front Rack Box Step Ups **Optional Strength** Bench Press (8-5-5-3-3-1)Read More