CrossFit Dark Side – CrossFit Metcon (Time) 4 Rounds 200M Run 20 Med Ball Cleans Rx: 20/14# Rx: 30/20# 20 Jumping Lunges Rx+: Pistols 2 Rope ClimbsTime Cap 20:00 Accessory Work 3 Sets of: 5-10 Strict Pull Ups 50’ Double Kettlebell Front Rack Carry Spend 10:00 working a weaknessRead More

CrossFit Dark Side – CrossFit Snatch (EMOM 12:00) Full Squat Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 4 Handstand Push Ups Rx+: Strict 6 Hang Power Snatches Rx: 95/65# Rx+: 135/95# 12 Wallballs Rx: 20/14# Rx+: 30/20#Read More

CrossFit Dark Side – Oly Class Snatch Pull + High Hang Snatch (Every 1:30 x 4) Full squat Hang Snatch + Snatch Balance (Every 1:30 x 7) Full squat Snatch Grip Push Press (3-3-3-3) Spend 10:00 building to a heavy set of 3Read More

CrossFit Dark Side – CrossFit Metcon (6 Rounds for reps) 6 Sets: 2:00/1:00 Rest 20/15 Calories Rx: Max Pull Ups Rx+: 1 & 4: Pull Ups, 2 & 5: Chest to Bar, 3 & 6: Bar Muscle Ups/RMU Rest 1:00 Accessory Work 3 Sets of: 10 Deficit Push Ups 10/10 Dumbbell Row 15-20 GHDsRead More

CrossFit Dark Side – CrossFit Deadlift (5-5-3-3-1) Spend 15:00 building to a heavy 1 rep Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 2-4-6-8… Deadlifts Rx: 155/105# Rx+: 225/155# Bar Facing BurpeesRead More

CrossFit Dark Side – CrossFit Schmalls (Time) For Time 800 meter Run Then 2 Rounds of: 50 Burpees 40 Pull-Ups 30 Pistols 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-Ups Then, 800 meter Run Optional Sat Workout Pick objects up, carry them, and place them down. Moving Day!!! LolRead More

CrossFit Dark Side – CrossFit Bench Press (3-3-3-3-3) Spend 15:00 building to a heavy set of 3 Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetLarge...Read More

CrossFit Dark Side – Oly Class Clean Pull + High Hang Power Clean (Every 1:30 x 5) Power Clean + Hang Clean + Jerk (Every 1:30 x 8) Hang clean is full squat. Jerk may be push or split. Press From Jerk Stance (3-3-3-3) Spend 10:00 building to a heavy set of 3Read More

CrossFit Dark Side – CrossFit Clean & Jerk (EMOM 12:00) Power or squat, push jerk or split Metcon (Time) 21-15-9 Box Jump Overs Rx: 24/20” Rx+: 30/24” Clean & Jerks Rx: 135/95# Rx+: 175/115#Time Cap : 12:00Read More

CrossFit Dark Side – CrossFit Metcon (Time) 3 Rounds 60/48 Calories 20 Hand Release Push Ups 40 Sit Ups 60 Double UndersTime Cap: 32:00 Large class, 1/2 start on push ups Accessory Work 3 Sets of: 5-10 Strict Pull Ups 10 Dumbbell Hammer Curls 50’ Suitcase/Waiter CarryRead More