CrossFit Dark Side – CrossFit Bench Press (5 x 5) Spend 15:00 building to a heavy set Metcon (Time) 5-10-15-20-15-10-5 Pull Ups Rx+: Chest to Bar Plate Deck Squats Rx:15/10# Rx+: 25/15# **50’ Bear Crawl Between Sets Rx+: 25’ HS WalkTime Cap: 15:00Read More

CrossFit Dark Side – CrossFit Power Clean + Below the Knee Power Clean + Hang Power Clean (Weight) Every 1:30 x 5 Build to a heavy complex Metcon (Time) 10 Rounds 7 Deadlifts Rx: 95/65# Rx+: 135/95# 7 Front Squats 7 Shoulder to OverheadTime Cap: 14:00 **Optional Conditioning** 75/60 Assault Bike CaloriesRead More

CrossFit Dark Side – CrossFit Snatch Push Press + Overhead Squat (Weight) Spend 12:00 building to a heavy complex 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 (L + R = 1) 40 Sit...Read More

CrossFit Dark Side – CrossFit 12 Days of Christmas! (Time) 1 Wall Walk 2 Overhead Squats Rx: 95/65# Rx+: 135/95# 3 Power Snatches 4 Hand Release Push Ups Rx+: Handstand Push Ups 5 Shoulder to Overhead 6 Power Cleans 7 Toes to Bar 8 Alt. Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 9 Thrusters 10 Jumping...Read More

CrossFit Dark Side – CrossFit Snatch Balance Spend 12:00 building to a heavy set Metcon (Time) 5 Rounds 200M Run 1 Rope Climb Rx+: LeglessTime Cap: 12:00Read More

CrossFit Dark Side – CrossFit Front Squat + Push Press + Push Jerk (Weight) 12:00 to build to a heavy complex Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats **Optional Conditioning** Tabata Assault Bike Sprints :20/:10 x 8Read More

CrossFit Dark Side – Oly Class Power Clean + Hang Squat Clean + Jerk (Weight) EMOM 12:00 May push jerk or split Clean Pull (5 Clean Pulls) Every 2:00 x 5 100-110% of max clean Skill Work Spend 10:00 working on a weakness. Ask you coach for help and tipsRead More

CrossFit Dark Side – CrossFit 3 Position Power Snatch (Weight) Power Snatch Below the Knee Power Snatch Hang Power Snatch Every 1:30 x 5 Metcon (Time) 80-60-40-20-10 Rx+: 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit UpsTime Cap: 14:00 Accessory Work 3 Sets of: 50’ Suitcase/Waiter Carry 10/10 Bulgarian Split Squat Turkish Get UpRead More

CrossFit Dark Side – CrossFit Back Squat (5-5-5-5-5) Spend 15:00 to build to a heavy set Metcon (AMRAP – Rounds) Every 3:00 x 6 15/12 Calories 10 Alt. Devils Press Rx: 40/25# Rx+: 50/35#Score will be how rounds completed (6/6Rx/6Rx+)Read More

CrossFit Dark Side – Oly Class Power Clean + 2 Push Press (Weight) Every 1:30 x 6 Cap at 85% of max push press Power Clean + Jerk (Weight) Every 1:30 x 8 Push jerk or split. Cap at 90% of C&J Paused Front Squat (3 reps every 2:00 x 4) 3 second pause at...Read More