Rope Swing

CrossFit Hard Boiled – CrossFit Pull-ups (5-5-5-5-5) Metcon (No Measure) 8 minutes to complete 50-40-30-20-10 KB Swing Double Unders/Rope Skip 2 min rest 8 mins to complete 2 Rounds 400m …

Fight Gone Bad

CrossFit Hard Boiled – CrossFit Fight Gone Bad (AMRAP – Reps) 3 Rounds 1 minute at each station Wall Ball KB Swings Box Jumps Push Press Burpees

Drinking Lighting

CrossFit Hard Boiled – CrossFit Week 2 of 6 Endurance/BW Training Cycle Gymnastics Pull-ups (5-5-5-5-5) Handstand Push-ups (5-5-5-5-5) Metcon Metcon (Time) 20 Min AMRAP 400m run 20 knee raises/sit ups …

Olympic Weightlifting

CrossFit Hard Boiled – Olympic Lifting Weightlifting 3 Position Snatch Snatch Complex 1 Rep = Snatch from the hip Snatch from above the knee Snatch from the floor Front Squat …

Green Flash

CrossFit Hard Boiled – CrossFit Metcon (Time) 8 Mins to complete 50-40-30-20-10 KB Swings Double unders Rest 2 Minutes 8 Minutes to complete 2 Rounds 400m run 21 Burpees

Dust in the Wind

CrossFit Hard Boiled – CrossFit () Metcon (Time) 30 Deadlifts 5 Sandbag Get ups 30 Back Squats 5 Get ups 30 Muscle Cleans 5 Get ups 30 Ring rows 5 …

The Heavy

CrossFit Hard Boiled – CrossFit Clean and Jerk (1-1-1-1-1-1-1)

Hands Up

CrossFit Hard Boiled – CrossFit Gymnastics Dip Holds (1-1-1-1-1) 30 sec static hold Handstand Hold (1-1-1-1-1) 30 sec holds ———- Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 …

Week 1

CrossFit Hard Boiled – CrossFit Gymnastics Pull-ups (5-5-5-5-5) After each set do 1 ag walk down and back. ———- Metcon Metcon (Time) 5 Rounds 9 hang power clean 15 push …

Shaky Legs

CrossFit Hard Boiled – Empower Hour – 6 Week Course Weightlifting DB Lunges(2 sec pause) 4×8 each leg Floor glute ham raises 5×8 KB Overhead walking lunges 5x30ft Tempo Back …