CrossFit Dark Side – CrossFit Power Snatch (EMOM 12:00) Metcon (Time) 50/40 Calories 30 Box Jump Overs Rx: 24/20” Rx+: 30/24” 15 Power Snatches Rx: 75/55# Rx+: 115/85#Time Cap: 12:00 Large class size: 1/2 start on box jump overs Accessory Work 3 Sets of: 21 Dumbbell Curls (7 bottom/7 top/7 full curls) 5-10 Strict Pull...Read More

CrossFit Dark Side – CrossFit Bench Press (3 Rep EMOM 10:00) Pick a weight you can do all 3 reps for 10:00 Metcon (Time) 21 Toes to Bar, 30 Double Unders Rx+: 50 DU 21 Pull ups, 30 Double Unders 15 Toes to Bar, 30 Double Unders 15 Chest to Bar Pull Ups, 30 Double...Read More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 Buy In: 50 Wallballs Rx: 20/14# Rx+: 30/20# 12 Power Cleans Rx: 95/65# 12 Shoulder to Overhead Rx+: Handstand Push Ups -Rest 5:00- 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 Buy In: 35 Wallballs Rx: 20/14# Rx+: 30/20# 9...Read More

CrossFit Dark Side – Oly Class Power Clean + Hang Squat Clean (Every 2:00 x 8) Push Jerk + Split Jerk (Spend 12:00 building to a heavy set. Do not add weight if technique breaks)Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 Partner A: 20/15 Calories Partner B: AMRAP 2 Wall Walks 25’ Walking Lunge 10 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 25’ Walking LungeRead More

CrossFit Dark Side – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round.At 3,2,1,Go…athletes must start behind the the furthest tape line from the rig....Read More

CrossFit Dark Side – CrossFit Bench Press (3-3-3-3-3) Spend 15:00 building to a heavy set Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15/12 Calories 10 Hang Power Cleans Rx: 95/65# 1 Rope Climb Core Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 10 Flutter Kicks (L + R = 1) 15 Overhead Plate...Read More

CrossFit Dark Side – CrossFit Squat Snatch (EMOM 12:00) Metcon (Time) 21-15-9 Overhead Squats Rx: 95/65# Rx+: 135/95# Box Jump Overs Rx: 24/20” Rx+: 30/24”Time Cap: 12:00 Accessory Work 3 Sets of: 5-10 Strict Pull Ups 10/10 Dumbbell Rows 10 Dumbbell Skull CrushersRead More

CrossFit Dark Side – Oly Class Snatch Pull + 2 High Hang Snatches (Every 2:00 x 4) Full squat, cap at 70% Hang Snatch + Snatch (Every 2:00 x 6) Full Squat, unbroken Snatch Balance (3-3-3) Spend 10:00Read More

CrossFit Dark Side – Oly ClassRead More