CrossFit Dark Side – CrossFit Back Squat (6-4-2-2-1) Spend 20:00 building to a heavy set of 1 Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 40 Double Unders 30 Wallballs Rx: 20/14# Rx+: 30/20# 20 Toes to BarRead More

CrossFit Dark Side – CrossFit Power Snatch (EMOM 12:00) Metcon (Time) 3 Rounds 30/20Calories 6 Power Snatches Rx: 95/65# Rx+:135/95# 12 Alt. Back Rack LungesTime Cap: 14:00 Core Conditioning (AMRAP – Rounds and Reps) AMRAP 5:00 20 Weighted Russian Twists Rx: 15/10# 15 Overhead Plate Sit UpsRead More

CrossFit Dark Side – CrossFit Friday Die Day (Time) 400M Run 4 Rounds of “Cindy” 10 Push Jerks Rx: 95/65 Rx+: 135/95# 400M Run 3 Rounds of “Cindy” 10 Push Jerks 400M Run 2 Rounds of “Cindy” 10 Push Jerks 400M Run 1 Rounds of “Cindy” 10 Push Jerks “Cindy” 5 Pull Ups 10 Push...Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Reps) EMOM 30:00 Minute 1:00: Rope Climbs Rx+: Legless Minute 2:00: Sit Ups Minute 3:00-4:00: Calories Minute 5:00: RestScore is TOTAL reps Large class size, 1/2 start on Calories Accessory Work 3 Sets of: 10 Hammer Curls 10 Plate Raises 50’ Waiter/Suitcase CarryRead More

CrossFit Dark Side – Oly Class Snatch Pull + Below the Knee Hang Snatch (Every 1:30 x 5) Full squat, cap at 75% Hang Snatch (Every 1:30 x 8 ) Full squat Snatch Balance (3-3-3-3)Read More

CrossFit Dark Side – CrossFit Squat Snatch (EMOM 12:00) Metcon (3 Rounds for reps) AMRAP 4:00 x 3 500/450M Row 70 Double Unders Rx+: 100 Max Power Snatches -Rest 2:00- Rd 1: Rx: 75/55# Rx+:115/85# Rd 2: Rx: 95/65# Rx+: 135/95# Rd 3: Rx: 115/85# Rx+: 155/105#Assault Bike: 32/23Read More

CrossFit Dark Side – CrossFit Bench Press (3-3-3-3-3) Spend 15:00 building to a heavy set Metcon (Time) 10-9-8…3-2-1 Deadlifts Rx: 135/95# Rx+: 185/135# 1-2-3…8-9-10 Handstand Push Ups Rx+: StrictTime Cap: 15:00 Core Conditioning 60 Flutter Kicks (L + R = 1) 40 Heel Taps 20 Runners Crunches 10 V UpsRead More

CrossFit Dark Side – CrossFit Front Squat (6-4-2-2-1) Spend 15:00 starting with a set of 6 and ending with a 1RM Metcon (Time) 3 Rounds 15 Burpee Pull Ups Rx+: 7 Burpee Bar Muscle Ups 15 Front Squats Rx: 95/65# Rx+: 135/95# 15 Box Jumps Rx: 24/20” Rx+: 30/24”Time Cap: 18:00 Large class size, 1/2...Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 60 Calories 40 Partner Wallball Sit Ups 20 Partner Clapping Push Ups 10 Squat Snatches Rx: 95/65# Rx+: 135/95#One partner working at a time for push ups. Split reps as neededRead More

CrossFit Dark Side – Oly Class Snatch Pull + 2 High Hang Snatches (Every 1:30 x 4) Full squat, cap at 75% Squat Snatch (EMOM 10:00)Read More