Murph

CrossFit Hard Boiled – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear …

Saturday

CrossFit Hard Boiled – CrossFit Metcon (Time) 4 Rounds 200m run 18 wall ball 15 kb swings 12 burpees

Go go gadget tabata

CrossFit Hard Boiled – CrossFit Metcon (4 Rounds for reps) Tabata Squat Push Ups Sit Ups Ring Rows Rest 1 minute between movements.

Freight Train

CrossFit Hard Boiled – CrossFit Warm-up 3 Rounds 10 reps of everything Single leg deadlift (5 each side) Push ups Windmill (5 each side) Gymnastics Pull-ups (5-5-5-5-5) ———- Metcon Metcon …

The Skills That Pay The Bills

CrossFit Hard Boiled – CrossFit Weightlifting Hang Power Clean to Push Press (2-2-2-2-2-2-2-2) Metcon Metcon (No Measure) Every Minute on the Minute 40s of work 20s of rest Even – …

Daily Double

CrossFit Hard Boiled – CrossFit Gymnastics Pull-ups (5-5-5-5-5) Turkish Get Up (2-2-2-2-2) 1 rep on each side. Metcon Metcon (Time) 4 Rounds 2 Around the world 1 Ag walk 20 …

5/20

CrossFit Hard Boiled – Empower Hour – 6 Week Course Warm-up 5 RDS 4 jump squats 4 jump lunges 1 jog Weightlifting Deadlift 5×3@85% Landmine 1 leg Deadlifts 4 x …

5/19

CrossFit Hard Boiled – Empower Hour – 6 Week Course Warm-up 5 RDS 5 push ups 5 Dip holds Weightlifting Shoulder Press 1×5/2×3/1 Landmine Press 3×3 each arm Z press …

Stability

CrossFit Hard Boiled – CrossFit Gymnastics 5 Rounds Rest as needed between movements. Single Leg Kettle bell Deadlift 5 reps each leg. L-Sit (1-1-1-1-1) 30 – 60s holds. Windmill (5-5-5-5-5) …