CrossFit Dark Side – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Time Cap: 20:00 **Optional Strength** Shoulder Press (8-5-5-3-3-1)Read More

CrossFit Dark Side – CrossFit Metcon (Time) 5 Rounds 20 Alt. V Ups 15 Burpee Box Jump Overs Rx: 24/20# Rx+: 30/24# Time Cap: 18:00 Skill Work (No Measure) Ring/Bar Muscle Ups Spend 10:00 working on Ring/Bar Muscle Ups or progressions **Optional Conditioning** (No Measure) 75/60 Assault Bike CaloriesRead More

CrossFit Dark Side – Oly Class 2 Halting Squat Cleans (Weight) Every 1:30 x 5 Cap @ 80% of max clean 1 Halting Squat Clean (Weight) Every 1:30 x 5 Start @ 80% building to a heavy single Accessory Work (No Measure) 3 Sets of: 10 Strict Toes to Bar 10 GHD Reverse Hyper ()Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 50 Double Unders 10 Power Cleans Rx: 95/65# Rx+: 135/95# 200M Run 50 Double Unders 10 Power Cleans **Optional Strength** (Weight) Deadlift 8-5-5-3-3-1Read More

CrossFit Dark Side – CrossFit Metcon (Time) 32-24-16-9 (Female 26-20-14-9) Push Ups Calories Time Cap: 14:00 Scaled Option: 26-20-14-9 (Female 21-15-12-9) Accessory Work 3 Sets of: 60′ Double Kettlebell Front Rack Walk 10 Crush Grip Bicep Curls 15-20 GHDs ()Read More

CrossFit Dark Side – CrossFit Back Squat (5-5-5-5-5) Metcon (AMRAP – Rounds) 3 Sets of: Minute 1: 12 Pull Ups RX+: Chest to Bar Minute 2: 10 Air Squats + 50’ Walking Lunge Minute 3: 20 Alt. Dumbbell Snatches RX: 40/25# RX+: 50/35# Minute 4: 12 Box Jumps RX: 24/20” RX+: 30/24” Minute 5: Rest...Read More

CrossFit Dark Side – CrossFit Partner WOD (AMRAP – Rounds and Reps) AMRAP 20:00 400M Run (both) 120′ Bear Crawl (4 x 30’) Rx+: 60′ Handstand Walk (2 x 30’) 40 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Split reps as needed. If you are doing bear crawls and your partner is doing hs walks, 60′ BC/30′ HS Walk....Read More

CrossFit Dark Side – CrossFit Metcon (2 Rounds for time) 100/80 Calories Time Cap 10:00 -Rest 3:00- 10 Rounds 10/8 Calories Rest 1:00 Time Cap: 30:00 **Optional Strength** Shoulder Press (8-5-5-3-3-1)Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 180′ Shuttle Run (6 x 30’) 10 Medball Cleans Rx: 20/14# Rx+: 30/20# Shuttle run counts as 6 reps. Core Conditioning 80 Flutter Kicks 60 Lying Heel Taps (L+R=1) 40 Sit Ups 20 Tuck Ups () Handstands-Holds or Walks Spend 10:00 practicing handstand...Read More

CrossFit Dark Side – CrossFit Squat Clean + Push Jerk (EMOM 12:00) Metcon (Time) 4 Rounds 25 Box Step ups Rx: 24/20’’ 20 Toes to Bar 15 Front Squats Rx: 95/65# Rx+: 135/95# Time Cap: 18:00 **Optional Strength** Back Squat or Deadlift Back Squat (8-5-5-3-3-1) Deadlift (8-5-5-3-3-1)Read More