CrossFit Dark Side – CrossFit Push Press (10-10-10-10-10) Spend 15:00 building to a heavy set. Use the empty barbell as your first set. Metcon (5 Rounds for reps) 2:00/1:00 Rest x 5 10 Burpee Box Jump Overs Rx: 24/20” Rx+: 30/24” Max Wallballs Rx: 20/14# Rx+: 30/24# Skill Work Turkish Get UpsRead More

CrossFit Dark Side – Oly Class 2 Halting Snatches (Every 2:00 x 4) Full squat, cap at 75%. Doesn’t need to be unbroken. Hang Snatch + Overhead Squat (Every 2:00 x 7) Full Squat Snatch Pull (3-3-3) Skill Work Spend 10:00 working on kips, pull ups, butterflies, t2b, bmu/rmu. Ask your coach for tip and...Read More

CrossFit Dark Side – CrossFit Power Clean + Hang Squat Clean (EMOM 12:00) Metcon (3 Rounds for reps) 3 Sets 2:00 Calories 1:00 Double Unders 1:00 Clean & Jerks -Rest 2:00-Rd 1: 95/65# Rx+: 135/95# Rd 2: 125/85#Rx+: 185/115# Rd 3: 155/105# Rx+: 205/135# Keep a running score for each roundRead More

CrossFit Dark Side – CrossFit Deadlift (3-3-3-3-3) Spend 15:00 building to a heavy set Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 400M Run 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 50’ Bear Crawl Rx+: 25’ Handstand WalkFor large classes, 1/2 start on KB swings Bear crawl = 2 reps Accessory Work 3 Sets of:...Read More

CrossFit Dark Side – CrossFit Paused Front Squat (3-3-3-3-3) Spend 15:00 building to a heavy set. 2 second pause at the bottom. Metcon (Time) 4 Rounds 2 Rope Climbs Rx+: Legless 12 Toes to Bar 10 Thrusters Rx: 95/65# Rx+: 135/95#Time Cap: 15:00 For large class size, 1/2 start on T2BRead More

CrossFit Dark Side – Oly Class 2 Halting Power Snatches (Every 1:30 x 4) Pause at the knee. Doesn’t need to be unbroken. Hang Power Snatch + Overhead Squat (Every 1:30 x 8)Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00Read More

CrossFit Dark Side – CrossFit CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to...Read More

CrossFit Dark Side – CrossFit Metcon (AMRAP – Rounds) Alt. EMOM 20:00 (10 Rounds) Odd: 200M Run Even: 1 BacksquatYou may increase weight every round or stay at 70-75%. Put your final weight in your notes. Class can partner up with someone who wants to do the same weight. Tabata Sit Ups (AMRAP – Reps)...Read More

CrossFit Dark Side – Oly Class 2 Halting Power Cleans (Every 2:00 x 4) Pause at the knee. Doesn’t need to be unbroken. Cap at 75% Power Clean + Front Squat + Jerk (Every 2:00 x 8) Press From Jerk Stance (3-3-3) From the front rack position Skill Work Spend 10:00 working on a weakness!...Read More