First Degree

CrossFit Hard Boiled – CrossFit Metcon (Time) 27-21-15-9 Wallballs (20/14) Muscle Clean (75/55) Box Jumps (24/20) Push Presses (75/55) American KB Swings (54/35)

The Olympics

CrossFit Hard Boiled – CrossFit Clean and Jerk (1) 1 rep max

The Forge

CrossFit Hard Boiled – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 burpee box jumps / box jumps (24/20 inch box) 15 single-arm overhead squats (50/35lbs) 20 …

Deadlift

CrossFit Hard Boiled – CrossFit Handstand Push-ups (Max reps) 2 mins – max reps 1 min – rest 1 min – max reps 30s – rest 30s -max reps Score …

Bass Ackwards

CrossFit Hard Boiled – CrossFit Power Snatch (1) Either work on technique or build up to a max rep. Metcon (Time) 3 Rounds 40 Reverse Jump Ropes 30 Backward Lunges …

Max Out Week

CrossFit Hard Boiled – CrossFit Front Squat (1) 15 minutes to find your 1 rep max. Push Press (1) 15 minutes to find your 1 rep max.

Coco Puffs

CrossFit Hard Boiled – CrossFit Deadlift (1×3) 10 minutes to work up to a heavy triple. Metcon (Time) Teams of 2 Muscle Snatch Reverse Lunges 50-40-30-20-10 Followed by 100 sit …

Wiped Clean

CrossFit Hard Boiled – CrossFit Metcon (1 Rounds for time) 5 Rounds, On the 4:00: 30 Air Squats 200m Run 7 Clean and Jerks (115/80)Working through three movements in this …

Paradigm

CrossFit Hard Boiled – CrossFit Push Press (3,3,3,3,3) 5 sets to build to a heavy 3 rep. Start at 20-30lbs lighter than your 5×3 last week. We are not looking …

Helen

CrossFit Hard Boiled – CrossFit Metcon (No Measure) 4 Rounds 5- 10 HSPU 5- 10 Dips/Push Ups ———- Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, …