CrossFit Dark Side – CrossFit 3 Hang Squat Cleans (Every 1:30 x 5) Build to a heavy 3RM Clean Grip Deadlift (3 x 3) 90% of max CL Metcon (Time) 42-30-18 Deadlift 125/85# Rx+: 165/115# Box Jump Overs Rx: 24/20″ Rx+: 30/24#Time Cap: 15:00 Scaled: 30/20/10Read More

CrossFit Dark Side – CrossFit Metcon (Time) 4 Rounds 400M Run 30 Air Squats Rx+: Pistols 20 Push Ups Rx+: 30 15 Pull Ups Rx+: StrictTime Cap: 24:00 Accessory Work 3 Sets of 10/10 Dumbbell Rows 10 Hammer Curls 15-20 GHDsRead More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Hallo-Wod AMRAP 20:00 1031M Row 31 Shoulder to Overhead Rx: 95/65# Rx+: 135/95# 10 Synchro Burpees 31 Hang Power Cleans 10 Synchro Burpees 31 DeadliftsDress up in your 80s outfit if you have one!Read More

CrossFit Dark Side – Oly Class Squat Snatch (CFDS) (Every 2:00 x 10) Build to a heavy 1 rep Sets 1-3: 3 reps Sets 4-6: 2 reps Sets 7-10: 1 rep Deficit Snatch Deadlift (3 Reps Every 2:00 x 3) Start at your 1RM SN. Snatch Grip Push Press (5 Reps Every 2:00 x 4)...Read More

CrossFit Dark Side – CrossFit Metcon (Time) 150 Wallballs Rx: 20/14# 300 Double Unders 60 Chest to Bar Pull Ups Rx+: 30 Ring Muscle Ups Partition as desired Time Cap: 25:00Example: 10 Rds 15 WB 30 Dubs 6/3 C2B/MU Scaled Option: 120 WB/200 Dubs/40 C2B-PU Metcon (No Measure) Accessory Work-3 Sets 10 Plate Raises 10...Read More

CrossFit Dark Side – CrossFit Shoulder Press (CFDS) (1 x 10) Spend 10:00 to find a 10RM SP: 5-5-3-3-10 Shoulder Press (CFDS) (2 Sets of 10) 90-85% then 85-80% of 10RM Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15/12 Calories 15 V Ups 1 Rope Climb Rx+: Legless Metcon (Calories) **Optional Conditioning**Tabata Assault Bike...Read More

CrossFit Dark Side – Oly Class Squat Clean (CFDS) (Every 2:00 x 10) Build to a heavy 1 rep Sets 1-3: 3 reps Sets 4-6: 2 reps Sets 7-10: 1 rep Clean Pull (3 Reps Every 2:00 x 3) Starting weight should be your max CL. Push Jerk (3 Reps Every 2:00 x 4) 85%...Read More

CrossFit Dark Side – CrossFit Back Squat (CFDS) (1 x 10) Spend 10:00 to find a 10RM BSQ: 5-5-3-3-10 Back Squat (CFDS) (2 Sets of 10) 90-85% then 85-80% of 10RM Metcon (2 Rounds for reps) AMRAP 5:00 x 2 2,4,6,8…Deadlifts Rx: 185/125# Rx+: 255/155 1,2,3,4…Wall Walks Rest 3:00Score is total reps each round. If...Read More

CrossFit Dark Side – CrossFit Metcon (4 Rounds for time) Every 10:00 x 4 400M Run 32/25 Calories 400M RunTime for each round. **Optional Strength** Bench Press (Weight) 8-5-5-3-3-1Read More

CrossFit Dark Side – CrossFit 3 Hang Squat Snatches (Every 1:30 x 5) 3 Hang Squat SnatchesBuild to a heavy 3, unbroken. Snatch Grip Deadlift (3 x 3) All sets at 90% of 1RM SN. Metcon (Time) 5 Rounds 10 Burpees Over the Barbell 10 Overhead Squats Rx: 75/55# Rx+: 125/85# Time Cap: 12:00Read More