CrossFit Dark Side – CrossFit 1.A: Friday Die Day (AMRAP – Rounds) Alt. EMOM 10:00 (5 Rounds) 15/12 Calories 5 Thrusters Rx: 95/65# Rx+: 135/95#Rest 2:00 Large class, 1/2 start on thrusters 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Toes 2 Bar 30 Double Unders 2 Wall WalksRest 2:00 Large class, 1/2...Read More

CrossFit Dark Side – CrossFit Bench Press (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 12 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 20 Air Squats Rx+: 10 PistolsLarge class, 1/2 start on squats Skill Work Spend 10:00 working on handstand holds, handstand...Read More

CrossFit Dark Side – Oly Class 3 Position Hang Power Snatch (Every 1:30 x 5) High Hang Above Knee Below KneeCap at 75% Hang Power Snatch + Overhead Squat (Every 1:30 x 8) Overhead Squat (3-3-3-3) Spend 10:00 building to a heavy set Skill Work Spend 10:00 working a weakness. Ask your coach for tips...Read More

CrossFit Dark Side – CrossFit Deadlift + 3 Hang Power Cleans + 3 Shoulder to Overhead (Every 2:00 x 7) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed...Read More

CrossFit Dark Side – CrossFit Metcon (Time) Buy In: 800M Run 100 Box Jumps Rx: 24/20” Rx+: 30/24” 80 Wallballs Rx: 20/14# Rx+: 30/20# 60 Front Rack Lunges Rx: 45/35 Rx+: 95/65# Cash Out: 800M RunTime Cap: 28:00 Partition as needed 4 Rds: 25 BJ/20 WB/15 L Accessory Work 3 Sets of: 5-10 Strict Pull...Read More

CrossFit Dark Side – CrossFit Push Press (5-5-5-5-5) Spend 20:00 building to a heavy set Metcon (Time) 24-21-18-15-12-9-6 Calories Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 16:00Read More

CrossFit Dark Side – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Time Cap: 48:00Read More

CrossFit Dark Side – CrossFit Deadlift (5-5-5-5-5) Spend 20:00 building to a heavy set Touch and Go Reps Metcon (Time) 2-4-6-8-6-4-2 Burpee Box Jump Overs Rx: 24/20” Rx+: 30/24” *50M Farmers Carry after every set Rx: 40/25# Rx+: 50/35#Time Cap: 16:00 50M is from the gate tire to the building and back. Workout ends with...Read More

CrossFit Dark Side – CrossFit Clean & Jerk (EMOM 12:00) Power or squat, push jerk or split Metcon (Time) 400M Run 21 Clean & Jerks Rx:95/65# Rx+: 125/85# 400M Run 15 Clean & Jerks Rx:125/85# Rx+: 155/105# 400M Run 9 Clean & Jerks Rx: 155/105# Rx+: 185/125#Time Cap: 16:00 Accessory Work 3 Sets of: 5-10...Read More

CrossFit Dark Side – Oly Class 3 Muscle Cleans (Every 1:30 x 4) Unbroken, cap at 75% Power Clean + Front Squat + Jerk (Every 1:30 x 8) Push jerk or split Push Press + Push Jerk + Split Jerk (Spend 10:00 building to a heavy set) Skill Work Spend 10:00 working on a weakness!...Read More