CrossFit Dark Side – CrossFit Metcon (Time) 4 Rounds 15/12 Calories 15 Wallballs Rx: 20/14# Rx+: 30/20# 2 Rope Climbs Rx+: LeglessTime Cap: 18:00 Core Conditioning 3 Sets of: 20 Russian Twists with Plate 20Runners Crunch 1:00 Plank Hold **Optional Strength** Bench Press 3-3-3-3-3Read More

CrossFit Dark Side – CrossFit Power Snatch + Hang Snatch (EMOM 12:00) Full squat for hang Metcon (AMRAP – Rounds and Reps) AMRAP 16:00 16 Alt. Dumbbells Snatches Rx: 40/25# Rx+: 50/35# 16 Overhead Plate Sit Ups Rx: 15/10# 16 Box Jumps Overs Rx: 24/20” Rx+: 30/24#Read More

CrossFit Dark Side – Oly Class No Hook Grip Power Clean (Weight) EMOM 5:00Stay light 95/65# Clean Pull + 2 Hang Power Cleans + Front Squat (Every 2:00 x 6) Cap at 70% Skill Work Ring Muscle Up Progressions If you have RMU, work on sets of 3 or 5, or strictRead More

CrossFit Dark Side – CrossFit Paused Front Squat (3-3-3-3-3) Spend 15:00 to build to a heavy set. 2 second pause at the bottom. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 10:00 Accessory Work 3 Sets of: 10 Skull Crushers 10 Barbell Bent Over Rows 40’ Double Kettlebell Front Rack CarryRead More

CrossFit Dark Side – CrossFit Metcon (Time) 10 Rounds 15/12 Calories 6 Burpees Over the RowerTime Cap: 20:00 Assault bike can use parallettes to jump over Skill Work Spend 10:00 working a weakness(example: T2B, Handstands, Butterfly, Pistols, Rope Climbs, Dubs) Ask your coach for tips and drills. **Optional Strength** Back Squat (3-3-3-3-3)Read More

CrossFit Dark Side – CrossFit Bench Press (5 x 5) Spend 15:00 building to a heavy set Metcon (3 Rounds for reps) 3:00 Max Calories -Rest 3:00- 3:00 Max 25M Shuttle Run (Outside) -Rest 3:00- 3:00 Max Calories Core Conditioning 80 Flutter Kicks 60 Heal Taps 40 Sit Ups 20 Tuck UpsRead More

CrossFit Dark Side – CrossFit NYE Partner Wod (Time) Buy In: 2022M Row 12 Synchro Air Squats Rx+: Pistols 31 Hang Power Snatchers Rx: 95/65# Rx+: 135/95# 12 Synchro Burpees 31 Handstand Push Ups Rx+: Strict 12 Synchro Air Squats 31 Clean & Jerks 12 Synchro Burpees 31 Front Rack Lunges 12 Synchro Air Squats...Read More

CrossFit Dark Side – CrossFit 1.A: Friday Die Day (AMRAP – Rounds) Alt. EMOM 10:00 (5 Rounds) Even: 15/12 Calories Odd: 15 Wallballs Rx: 20/14# Rx+: 30/20#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 35 Double Unders 12 Toes to Bar 12 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Rest 2:00 1.C: Metcon...Read More

CrossFit Dark Side – CrossFit Snatch EMOM 5:00 Full squat. Stay lighter and focus on technique. -Rest 1:00 then start 2nd EMOM Clean & Jerk EMOM 5:00 Power or squat/push jerk or split. Stay lighter and focus on technique. Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 1, 2, 3, 4, 5…. Power Cleans Rx:...Read More

CrossFit Dark Side – Oly Class Power Snatch + Hang Snatch Every 2:00 x 12 Full squat from hang. Build to a heavy complex. Snatch Pull (3 Snatch Pulls) Every 2:00 x 5 100-110% of max snatch Skill Work Spend 10:00 working a weakness. Ask your coach for help and tips.Read More