CrossFit Dark Side – CrossFit Hang Power Snatch + Power Snatch (EMOM 12:00) Unbroken complex Metcon (Time) 6-9-12-9-6 Power Snatches Rx: 95/65# Rx+: 135/95# Toes to Bar 50M Farmers Carry Rx: 40/25# Rx+: 50/35#Time Cap: 14:00 50M is from the tire to the building wall and backRead More

CrossFit Dark Side – Oly Class High Hang Power Clean + Hang Power Clean (Every 2:00 x 4) Power Clean + Hang Power Clean + Jerk (Every 2:00 x 8) Unbroken complex. Push jerk or split jerk. Split Jerk (3-3-3-3) Spend 10:00 building to a heavy set of 3 Skill Work Spend 10:00 working a...Read More

CrossFit Dark Side – CrossFit Front Squat (8-6-4-3-3) Spend 20:00 building to a heavy set of 3 Metcon (Time) 800M Run 30 Thrusters Rx: 75/55# Rx+: 125/85# 30 Burpees Over the BarTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit Bench Press (8-6-4-3-3) Spend 20:00 building to a heavy set of 3 Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 20/15 Calories 12 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 10 Pull Ups Rx+: 5 Bar Muscle Ups Core Conditioning 3 Sets of: 15 Weighted V Ups 20 Russian Twists 25...Read More

CrossFit Dark Side – CrossFit 3 Muscle Snatches (Every 1:30 x 4) Cap at 70% of max PSN Squat Clean (EMOM x 6) Cap at 85% of max CL Partner Wod (AMRAP – Rounds and Reps) AMRAP 20:00 200M Partner Run 30 Power Snatches 95/65# Rx+: 135/95# 200M Partner Run 30 Front Squats 200M Run...Read More

CrossFit Dark Side – CrossFit Friday Die Day (Time) 3 Rope Climbs Rx+: Legless 75 Double Unders Rx+: 100 50 Wallballs Rx: 20/24# Rx+: 30/20# 2 Rope Climbs 75 Double Unders 50 Toes to Bar 1 Rope Climb 75 Double Unders 50 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 27:00Read More

CrossFit Dark Side – CrossFit Back Squat (8-6-4-3-3) Spend 15:00 building to a heavy set of 3 Metcon (Time) 3 Rounds 30/20 Calories 50 Sit Ups 25 Push Ups 50 Air SquatsTime Cap: 24:00Read More

CrossFit Dark Side – Oly Class Hang Power Snatch + Snatch (Every 1:30 x 8) Drop and reset after HPS, full squat for snatch Snatch Pull (3-3-3) 2 Snatch Grip Jerk + Overhead Squat (Spend 10:00 building to a heavy complex) May be push jerk or split jerk Skill Work Spend 10:00 working on a...Read More

CrossFit Dark Side – CrossFit Power Clean + Hang Power Clean + Jerk (Every 1:30 x 7) Unbroken complex. Push jerk or split jerk Metcon (Time) 2:00 On/1:00 Rest 200M Run Max Clean & Jerks Rx: 125/85# Rx+: 175/115# Continue until 40 C&J have been completedTime Cap: 23:00Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Calories 15 Box Jumps Overs Rx: 24/20” Rx+: 30/24” 10 Deadlifts Rx: 185/125# Rx+: 205/155# 5 Chest to Bar Pull Ups Rx+: 3 Bar Muscle Ups Accessory Work 3 Sets of: 10 Ring Dips 50’ D Ball Carry or Farmer’s Carry...Read More