CrossFit Dark Side – Oly Class Muscle Clean + Front Squat + Push Press (Every 1:30 x 5) Stay light Clean & Jerk (Every 1:30 x 8) Build to a heavy set Clean Grip Deadlift (5 Reps Every 2:00 x 3) Start at 85% of C & JRead More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day (19.3ish Open Prep) (AMRAP – Rounds and Reps) AMRAP 8:00 4 25’ Shuttle Run 2 25’ Dumbbell Overhead Walking Lunge Rx: 40/25# Rx+: 50/35#Rest 2:00 then start 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Dumbbell (1) Alt. Box Step Ups (24/20”) Rx:40/25#...Read More

CrossFit Dark Side – CrossFit Metcon (Time) 5 Rounds 35 Double Unders Rx+: 50 10 Front Squats Rx: 95/65# Rx+: 135/95 5 Power Cleans – Rest 1:00 –Time Cap: 22:00 Accessory Work 3 Sets of: 40’ Waiter/Suitcase Carry 10 Ring Dips 21 Curls (7 bottom, 7 top, 7 full curls) **Optional Conditioning** 75/60 Assault Bike...Read More

CrossFit Dark Side – Oly Class 2 No Jump Snatches EMOM 5:00Full squat, stay light Snatch (Every 1:30 x 8) Build to a heavy 1 rep, full squat Snatch High Pull (3 Reps Every 1:30 x 3) Start at 85% of max snatchRead More

CrossFit Dark Side – CrossFit Overhead Squat (5 x 3) Spend 15:00 building to a heavy set of 3 Metcon (Time) 50/40 Calories 50 Sit Ups 30 Burpee Box Get Overs Rx: 30/24” 50 Sit Ups 50/40 CaloriesTime Cap: 18:00 These are get overs, not jump overs. Hands will be on the box and both...Read More

CrossFit Dark Side – CrossFit Hang Power Clean (EMOM 10:00) Metcon (Time) 10-9-8-7…3-2-1 Deadlifts Rx: 135/95 Rx+: 185/125# 12 Wallballs Rx: 20/14# Rx+: 30/20#Time Cap 15:00 Large class size 1/2 start with wallballs **Optional Strength** Bench Press (5 x 3)Read More

CrossFit Dark Side – CrossFit Back Squat (5 x 3) Spend 15:00 building to a heavy set of 3 Metcon (AMRAP – Rounds and Reps) AMRAP 16:00 20/15 Calories 12 Shoulder to Overhead Rx: 95/65Rx+: 135/95 8 Chest to Bar Pull Ups Rx+: 4 Bar Muscle UpsFor large classes, have1/2 start with S2ORead More

CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 Partner A: 20/15 Calories Partner B: AMRAP 10 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 6 Devils Press Kettlebell Snatches 30 Double UndersRead More

CrossFit Dark Side – Oly Class No Hook Grip, No Jump Snatch (Weight) EMOM 5:00Stay light 95/65# max Full squat, no jumping (feet stay on the ground) 2 Second Halting Snatch + Snatch (Every 2:00 x 7) Build to a heavy set Full squat, doesn’t need to be unbrokenRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 x 5 200M RunRest 3:00 then start 1.B 1.B: Clean Complex – AMRAP 15:00 (AMRAP – Rounds and Reps) 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155#Unbroken complex. Partial reps count at the endRead More