CrossFit Dark Side – CrossFit Partner Wod (AMRAP – Rounds and Reps) AMRAP 15:00 80 Calories – Then – Max Rounds of the “Chief” – I Go U Go 3 Power Cleans Rx: 135/95# Rx+: 175/115# 6 Push Ups 9 Air SquatsRead More

CrossFit Dark Side – CrossFit Friday Die Day (Time) 100 Double Unders 75 Sit Ups 50 Shoulder to Overhead Rx: 95/65# Rx+: 135/95# 25 Burpee Box Jump Overs 50 Sumo Deadlift High Pulls 75 Sit Ups 100 Double UndersTime Cap: 28:00 **Optional Skill Work** Handstand holds or walksRead More

CrossFit Dark Side – CrossFit Clean and Jerk (EMOM 10:00) Power or Squat/Push Jerk or Split Metcon (Time) 25-20-15-10-5 Wallballs Rx: 20/14#Rx+: 30/20# 20/15 CaloriesTime Cap: 15:00 **Optional Strength** Back Squat (5-5-5-5-5)Read More

CrossFit Dark Side – Oly Class Snatch Pull + Hang Snatch (Weight) Every 1:30 x 6 Full Squat. Cap at 75% Snatch (Weight) Every 1:30 x 8 Full Squat. Start at last weight from part 1. Cap at 90% Skill Work Work a weakness! Talk to your coach for tips and drills.Read More

CrossFit Dark Side – CrossFit Bench Press (5-5-5-5-5) 15:00 Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 8 Chest to Bar Pull Ups Rx+: 4 Bar Muscle Ups/RMU 100M Run Core Conditioning Tabata Runners Crunch :20/:10 x 8 -Rest 1:00- Tabata Flutter KicksRead More

CrossFit Dark Side – CrossFit 5 Deadlifts + 3 Hang Power Cleans + Push Jerk (Weight) Every 2:00 x 5Unbroken complex Metcon (4 Rounds for reps) Every 2:30/1:00 x 4 15 Double Dumbbell Box ( 20”) Step Ups Rx: 40/25# Rx+: 50/35# Max Handstand Push Ups Rx+: Strict Accessory Work 3 Sets of: 10 Dumbbell...Read More

CrossFit Dark Side – CrossFit 2 Snatch Push Press + Overhead Squat (Weight) Spend 12:00 building to a heavy set Metcon (Time) 5 Rounds 10 Front Squats Rx: 95/65# Rx+: 135/95# 10 Toes to Bar 10 Burpees Over the BarTime Cap: 15:00 **Optional Skill Work** Turkish Get Up (TGU) ()Read More

CrossFit Dark Side – CrossFit Squat Snatch + Overhead Squat (Weight) EMOM 12:00 Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 Partner A: 20/15 Calories Partner B AMRAP: 3 Burpee Wall Walks 6 Hang Power Snatches Rx: 95/65# Rx+: 135/95# 12LungesPartners switch after caloriesRead More

CrossFit Dark Side – CrossFit 1.A: Metcon (2 Rounds for time) Every 5:00/10:00 (2 Sets) 800M RunRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 1 Rope Climb Rx+: Legless 10 Toes to Bar 10 Thrusters Rx: 95/65# Rx+: 135/95#Immediately start 1.C 1.C: Metcon (Weight) 7:00 to Establish 1 Rep Max ThrusterRead More

CrossFit Dark Side – CrossFit Metcon (6 Rounds for time) Every 3:00 x 6 8 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Box Jump Overs Rx: 24/20″ Rx+: 30/24″ 8 Kettlebell SwingsScore is time each round Accessory Work 3 Sets of: 10/10 Dumbbell Rows 10 Kettlebell Crush Grip French Press 5-10 Strict Pull UpsRead More