Orange Dawn

CrossFit Hard Boiled – CrossFit Warm-up 3 Rounds 30s Dead Bug 10 Bird Dog 10 Glute Ham Bridge ———- Strength Deficit Deadlift (2,2,2,2,2) Work up to a heavy 2 rep. …

On Friday… we flex

CrossFit Hard Boiled – CrossFit Warm-up Mobility (Back, Shoulders, Lats) 10 minutes 5 Rounds Flexed arm hang ( 15 – 60 seconds) Rest 30 seconds Ring dip hold ( 15 …

The Funhouse

CrossFit Hard Boiled – CrossFit Metcon (No Measure) Tabata Line Drill Rest Weighted Step ups 3×10 60 secs rest 5 min amrap 10 sandbag shoulder 10 – 20 step ups …

Bucket Brigade

CrossFit Hard Boiled – CrossFit Warm-up banded walk good morning (barbell) staggered deadlift (barbell) ———- Strength ———- Deficit Deadlift (3,3,3) move up in weight each set. Metcon ———- Metcon (Time) …

It’s on

CrossFit Hard Boiled – CrossFit Warm-up ———- Weightlifting Power Snatch (8×2) Every minute on the minute for 8 minutes do 2 reps. ———- Metcon (Time) EMOM 20 Minutes 400m run …

For All You Mother Thrusters

CrossFit Hard Boiled – CrossFit Warm-up 3 Rounds ( 10 Reps Each ) Cossack Squats ( 5 Each Side) Push Ups Sit Ups Overhead Squats w/ PVC ———- Strength Back …

Let’s Lift

CrossFit Hard Boiled – CrossFit L-Sit (1-1-1-1-1-1) 4 – 6 sets of 30s holds Power Clean Complex (No Measure) This is not for time Power Clean + Front Squat 5 …

Blow It Up

CrossFit Hard Boiled – CrossFit Weightlifting Push Jerk (3-3-3) ———- Metcon Metcon (Time) 50 kb swings 10 push press 50 lunges 40 kb swings 10 push press 40 lunges 30 …

My Legs!

CrossFit Hard Boiled – CrossFit Back Squat (3-3-3-3-3) Metcon (Time) 3 Rounds 20 – 30 front squats 30 – 45 burpees over barteams of 2 – 3

MOve Your Body Through Space

CrossFit Hard Boiled – CrossFit Metcon Metcon (Time) 20 min amrap 25 kb swing ag walk waiters/farmers/upside down carry ag walk 25 double unders