CrossFit Dark Side – CrossFit Overhead Squat (8-6-4-3-3) Spend 20:00 building to a heavy set of 3 Metcon (Time) 21-15-9 Overhead Squats Rx: 95/65# Rx+: 135/95# Burpees Over the BarTime Cap: 14:00Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 30:00 Buy In: 100/80 Calories Partner “Cindy” “I Go U Go” 5 Pull Ups 10 Push Ups 15 Air SquatsRX+: VestRead More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day (AMRAP – Reps) AMRAP 10:00 1 Mile Run Max Power Cleans Rx: 135/95# Rx+: 185/125#Rest 3:00 1.B: Metcon (AMRAP – Reps) AMRAP 7:00 800M Run Max Shoulder to Overhead Rx: 115/75# Rx+: 155/105#Rest 3:00 1.C: Metcon (AMRAP – Reps) AMRAP 4:00 400M Run Max Thrusters Rx:...Read More

CrossFit Dark Side – CrossFit Deadlift (3-3-3-3-3) Spend 20:00 building to a heavy set of 3 Metcon (Time) 21-15-9 Burpee Box Jump Overs Rx: 24/20” Rx+: 30/24” Toes to BarTime Cap: 12:00 Skill Work Spend 10:00 working a weakness! Ask for coach for tips and drills **Optional Conditioning** Tabata Assault BikeRead More

CrossFit Dark Side – Oly Class 3 Position Hang Power Clean (Every 1:30 x 5) High Hang Above the Knee Below the KneeCap at 75% Hang Power Clean + Hang Clean (Every 1:30 x 8) Full squat for hang clean Clean Pull (3-3-3) Skill Work Spend 10:00 working a weakness. Ask your coach for tips...Read More

CrossFit Dark Side – CrossFit Hang Snatch + Overhead Squat (EMOM 12:00) Full squat Metcon (Time) 3-6-9-12-9-6-3 Handstand Push Ups Rx+: Strict Hang Power Snatches Rx: 75/55# Rx+: 125/85# 30 Double UndersTime Cap: 15:00 Ends with double undersRead More

CrossFit Dark Side – CrossFit Metcon (Time) 60/45 Calories 50 Sit Ups 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 20 Chest to Bar Pull UpsRx+: 10 Bar/Ring Muscle Ups 30 Kettlebell Swings 50 Sit Ups 60/45 CaloriesTime Cap: 20:00 Accessory Work 3 Sets of: 50’ Double Kettlebell Front Rack Walk 10 Arnold Press 21 Dumbbell...Read More

CrossFit Dark Side – CrossFit Front Squat (6-4-2-2-1) Spend 20:00 building to a 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 1 Rope Climb Rx+: Legless 10 Wallballs Rx: 20/14# Rx+: 30/20# 200M RunRead More

CrossFit Dark Side – CrossFit Metcon (No Measure) Calories Burpee Chest to Bar Pull UpsRead More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 20:00 Partner A: 20/15 Calories Partner B: AMRAP 6 Chest to Bar Pull Ups Rx+: 3 Ring/Bar Muscle Ups 6 Overhead Squats Rx: 95/65# Rx+: 135/95# 12 V UpsRead More