CrossFit Dark Side – CrossFit Back Squat (1RM) Spend 15:00 to establish a 1RM Back Squat Metcon (Time) 500M-400M-300M-200M-100M Row/Ski * In Between Sets: 14 Front Rack Lunges (4 sets) Rx: 95/65#Time Cap: 15:00. Starts and ends with the meters. Assault Bike Calories: 37/30-30/24-22/17-15/12-8/6 Skill Work Spend 10:00 working a weakness. Butterfly, T2B, BMU, Double...Read More

CrossFit Dark Side – Oly Class Hang Snatch + Snatch (Every 2:00 x 8) Unbroken, full squat Snatch Grip Push Press + Overhead Squat (Every 2:00 x 5)Read More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00Partner A: 20/15 Calories Partner B: AMRAP 5 Hang Power Snatches Rx: 75/55# Rx+: 125/85# 10 Pull Ups Rx+: 8 Chest to Bars 20 Ball Slams Rx: 25/15#Read More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day (Time) 1 Mile Run (4 x 400M)Time Cap: 12:00 If you finish before the cap, that will be your rest Start 1.B at 12:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 12 Air Squats Rx+: 6 Pistols 12 Alt. Dumbbell Snatches Rx: 40/25# Rx+:...Read More

CrossFit Dark Side – CrossFit Deadlift (5-5-5-5-5) Spend 15:00 to build to a heavy set Metcon (3 Rounds for reps) 3 Rounds 5:00 Max Calories -Rest 1:00- Skill Work Pistols: Spend 10:00 working on pistols, pistol progressions, or weighted pistolsRead More

CrossFit Dark Side – CrossFit Hang Power Snatch (EMOM 10:00) Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Overhead Squats Rx: 95/65# Rx+: 135/95# 10 V Ups 1 Rope Climb Rx+: Legless **Optional Conditioning** Tabata Assault Bike Sprints :20 work/:10 rest x 8Read More

CrossFit Dark Side – Oly Class Clean Pull + Clean High Pull + Clean (Every 2:00 x 8) Unbroken, full squat 2 Deficit Clean Deadlifts + 2 Deficit Clean Pulls (Every 2:00 x 4) 2 Push Jerks + Split Jerk Spend 12:00 building to a heavy complex. Do not add weight if form is breaking....Read More

CrossFit Dark Side – CrossFit Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Accessory Work 3 Sets of: 5-10 Strict Pull Ups 10/10 Dumbbell Kickbacks 10/10 Dumbbell RowsRead More

CrossFit Dark Side – CrossFit Push Press (5-5-5-5-5) Spend 15:00 building to a heavy set Metcon (Time) 21-15-9 Power Cleans Rx: 95/65# Rx+: 135/95# Burpees Over the BarTime Cap: 12:00 Core Conditioning 3 Sets of: 15 Overhead Plate Sit Ups 20 Russian Twist with Plate 25 Flutter KicksRead More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 60 Calories 50 Partner Wallball Sit Ups 40 Air Squats Rx+: Pistols 30 Toes to Bar 20 Med Ball Cleans 10 Rope ClimbsSplit reps as neededRead More