CrossFit Dark Side – CrossFit Squat Clean (EMOM 12:00) Metcon (Time) 4 Rounds 400M Run 10 Thrusters Rx: 95/65# Rx+: 135/95#Time Cap: 18:00Read More

CrossFit Dark Side – CrossFit Shoulder Press (6-4-2-2-1) Spend 12:00 starting with a set of 6 and ending with a 1RM Metcon (4 Rounds for reps) AMRAP 4:00/1:00 Rest x 4 10 Power Cleans Rx: 115/85# Rx+: 175/115# 500/400M Row Max Pull Ups Rx+: Ring/Bar Muscle UpsIf you have less than :30 to do the...Read More

CrossFit Dark Side – CrossFit Back Squat (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 15:00 40 Double Unders Rx+: 60 20 Wallballs Rx: 20/14# Rx+: 30/20# 10 Toes to Bar Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 10 Weighted V...Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) Team Qualifiers #2 Modified AMRAP 15:00 800M Row 20 Shoulder to Overhead Rx: 95/65# RX+: 135/95# 4 Rope ClimbsSwitch Partners as needed. Assault Bike: 52/40Read 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)Read More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day (AMRAP – Rounds) Alt. EMOM 10:00 (5 Rounds) Odd: 15/12 Calories Even: 10 Toes to BarRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Wallballs Rx: 20/14# Rx+: 30/24# 10 Overhead Squats Rx: 95/65# Rx+: 135/95#Immediately start 1.C 1.C: Snatch (7:00 to find...Read More

CrossFit Dark Side – CrossFit Deadlift (8-6-4-2-2) Spend 15:00 starting with 8 reps and ending with a heavy set of 2 Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Sit Ups Rx+: Overhead Plate Sit Ups 15/10# 15 Air Squats Rx+: 8 Pistols 10 Push Ups 4 50’ Shuttle RunsDown and back = 1...Read More

CrossFit Dark Side – Oly Class 2 High Hang Cleans (Every 2:00 x 5) Full squat. Cap at 75% Hang Squat Clean + Front Squat + Jerk (Every 2:00 x 6) Split Jerk Spend 10:00 building to a heavy rep Skill Work Work a weakness! Ask coach for tips and drill.Read More

CrossFit Dark Side – CrossFit Power Clean + Push Jerk + Split Jerk (Every 1:30 x 8) Metcon (Time) Buy In: 1000/900M Row 15-12-9 Unbroken Clean & Jerks Rx: 95/65# Rx+: 115/85# 30-24-18 Box Jump Overs Rx: 24/20” Rx+: 30/24” *Every Break on C & J: 200M RowTime Cap: 18:00 Assault Bike: 60/45, *12/9Read More

CrossFit Dark Side – CrossFit Metcon (Time) 4 Rounds 40 Double Unders Rx+: 60 400M Run 20 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# -Rest 2:00-Time Cap: 30:00 Accessory Work 3 Set of: 15-20 GHDs 10 Ring Dips 10/10 Bulgarian Spilt Squat ()Read More