CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 20:00 80 Calories 80 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 80 Lunges Rx+: Pistols 80 Ball Slams Rx: 25/15#Split reps as neededRead More

CrossFit Dark Side – Oly Class Power Clean (3 PCL Every 1:30 x 4) Cap at 75% of max PCL. Not TNG. Power Clean (2 PCL Every 1:30 x 4) Cap at 90% of max PCL. Not TNG. Clean Pull (3 CL Pulls Every 2:00 x 4) Start at 100-110% of max PCL Front Squat...Read More

CrossFit Dark Side – CrossFit Metcon (Time) 60/50 Calories 75 Thrusters 45/35# 25 Burpee Box Jump Overs Rx: 24/20″ Time Cap: 18:00 Metcon (No Measure) Accessory Work: 3 Sets 5-10 Strict Pull Ups 10 Defict Push Ups 200M Farmers CarryRead More

CrossFit Dark Side – CrossFit Push Press (5-5-5-5-5) Metcon (Time) 40 Toes to Bar 20 Power Cleans Rx: 155/105# Rx+: 185/125# 40 Toes to Bar Time Cap: 14:00Read More

CrossFit Dark Side – Oly Class Power Snatch (3 PSN Every 1:30 x 4) Cap at 75% of max PSN. Not TNG. Power Snatch (2 PSN Every 1:30 x 4) Cap at 90% of max PSN. Not TNG Snatch Pull (3 SN Pulls Every 2:00 x 4) Start at 100-110% of max PSN. Overhead Squat...Read More

CrossFit Dark Side – CrossFit Metcon (Time) 3 Rounds 200M Run 15 Wallballs Rx: 20/14# Rx+: 30/20# 200M Run 15 Wallballs 200M Run Rest 4:00 Time Cap: 25:00 Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 5:00 20 Weighted Sit Ups W/Plate 25/15# 20 Russian Twists **Optional Strenght** Front Squat (5-5-5-5-5)Read More

CrossFit Dark Side – CrossFit Metcon (Time) 5 Sets of: 16/14 Calories 12 Pull Ups Rx+: 4 Bar Muscle Ups 9 Handstand Push Ups Rx+: Strict Rest 2:00 Time Cap: 25:00Large classes: Have 1/2 start on Calories and other 1/2 on HSPU. Accessory Work 3 Sets of 10 Single Arm Dumbbell Kickbacks Seated Arnold Press...Read More

CrossFit Dark Side – CrossFit Power Snatch (EMOM 12:00) Metcon (Time) 5 Rounds 40 Double Unders 6 Hang Power Snatches Rx: 95/65# Rx+: 135/95# 6 Burpees Over the Bar 8 Front Squats Time Cap: 18:00 **Optional Strenght** Bench Press (8-5-5-3-3-1)Read More

CrossFit Dark Side – CrossFit Partner WOD (Calories) AMRAP 20:00 Partner A: 1 Rope Climb Rx+: Legless 2 Wallwalks 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# Partner B: Max Calories Switch after thrusters are completedRead More

CrossFit Dark Side – Oly Class 2 Halting Snatches (Weight) Every 1:30 x 5 Cap @ 80% of max snatch. Full squat. 1 Halting Snatch (Weight) Every 1:30 x 5 Start @ 80% building to a heavy single Accessory Work (No Measure) 3 Sets of: 10 Lat Pull Ups 15 Lat Push Ups 15 GHDsRead More