CrossFit Dark Side – CrossFit 1.A: Friday Die Day (AMRAP – Rounds) Alt. EMOM 10:00 (5 Rounds) Odd: 15/12 Calories Even : 50’ Bear Crawl Rx+: 25’ Handstand WalkRest 2:00 For large class size, 1/2 start on bear crawl 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Toes to Bar 30 Double Unders...Read More

CrossFit Dark Side – CrossFit Deadlift (6-4-2-2-1) Spend 15:00 starting with a set of 6 and ending with a 1RM Metcon (Time) 5 Rounds 4 50’ Shuttle Runs 10 Double Dumbbell Deadlifts Rx: 40/25# Rx+: 50/35# 20 Box Step Ups Rx: 20/24” Rx+: Vest 20/14#Time Cap: 15:00 It is not Rx+ if you don’t wear...Read More

CrossFit Dark Side – CrossFit Overhead Squat (5-5-5-5-5) Spend 15:00 building to a heavy set Metcon (Time) 750/700M Row 50 Overhead Squats Rx: 95/65# Rx+: 125/85# 25 Burpees Over the BarTime Cap 12:00 Assault Bike: 46/35 Accessory Work 5-10 Strict Pull Ups 10 Hammer Curls 10/10 Bent Over RowsRead More

CrossFit Dark Side – Oly Class Clean Pull + Below the Knee Hang Clean (Every 1:30 x 5) Full squat Power Clean + Hang Squat Clean (Every 1:30 x 8) Paused Front Squat (3-3-3-3) 2 second pause at bottom. Cap at 80% Skill Work Spend 10:00 working a weakness!Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 1 Rope Climb Rx+: Legless 5 Handstand Push Ups Rx+: Strict 10 Kettlebell Swings Rx: 53/35# Rx+:70/53# 15 Wallballs Rx: 20/14# Rx+: 30/20#Large class have 1/2 start on wallballs Skill Work 3 /3 Turkish Get Ups 3 Sets of Max Plank Rx+:...Read More

CrossFit Dark Side – CrossFit Clean & Jerk (EMOM 10:00) Can be power or squat, push or split Metcon (Time) 5 Rounds 200M Run 6 Chest to Bar Pull Ups Rx+: 3 Bar Muscle Ups 8 Cleans & Jerks Rx: 95/65# Rx+: 135/95#Time Cap: 18:00 Large class have 1/2 start on C & JRead More

CrossFit Dark Side – CrossFit Partner Wod (Time) Sh!t Show 3/14/23 – Jamie Hagiya 30 Rounds, “I Go U Go” 3 Bar Facing Burpees 3 Power Cleans Rx: 135/95# 3 Front Squats 3 Push Jerks 3 Bar Facing Burpees *Every 5 minutes, 100M Partner RunTime Cap: 40:00Read More

CrossFit Dark Side – CrossFit Friday Die Day (Time) 60/50 Calories 50 Air Squats Rx+: 30 Pistols 40 Kettlebell Swings Rx: 53/35 Rx+: 70/53# 30 Burpees 20 Kettlebell Deadlifts 10 Wall Walks 20 Kettlebell Deadlifts 30 Burpees 40 Kettlebell Swings 50 Air Squats 60/50 CaloriesTime Cap: 35:00Read More

CrossFit Dark Side – CrossFit Bench Press (6-4-2-2-1) Spend 15:00 starting with a set of 6 and ending with a 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 2 Push Ups 2 V Ups 2 Box Jumps Rx: 24/20” Rx+: 30/24# 4 Push Ups 4 V Ups 4 Box Jumps 6 Push Ups 6...Read More

CrossFit Dark Side – Oly Class 3 Muscle Snatches (Every 2:00 x 4) Unbroken Power Snatch (Every 2:00 x 6 6-4-2-2-1-1) Unbroken sets Snatch Pull (3-3-3) Skill Work Spend 10:00 working a weakness! Ask your coach for tips and drills. Ex: double unders, T2B, butterfly, hspu.Read More