10/21/2015

CrossFit Hard Boiled – Fitness 101 (No Measure) Hip opening stretch Ankle stretch 3 x 10 walls squats Back Squat (5) 15 minutes Do you warm up sets. Do not …

10/20/2015

CrossFit Hard Boiled – CrossFit Handstand Progression Pull-ups (5-5-5-5-5) Bent Hollow Body Hold (1-1-1-1-1) :30 second holds Metcon (Time) 4 Rounds 20 db thrusters 400m run Rx+ 4 Rounds 20 …

10/19/2015

CrossFit Hard Boiled – CrossFit (No Measure) 10 minutes thoracic mobility 3 x :30 handstand holds Weightlifting Push Press (2-2-2-2-2-2-2-2-2-2) EMOM 10 minutes 2 push press Technically perfect. Do not …

10/19/2015

CrossFit Hard Boiled – Fitness 101 (No Measure) 10 minutes thoracic mobility 3 x :30 handstand holds Weightlifting Push Press (2-2-2-2-2-2-2-2-2-2) EMOM 10 minutes 2 push press Technically perfect. Do …

10/16/2015

CrossFit Hard Boiled – CrossFit Romanian Deadlift (8-8-8-8-8) Metcon (No Measure) Prowler Push 6 – 10 rounds

10/16/2015

CrossFit Hard Boiled – Fitness 101 Deadlift (5) Metcon (AMRAP – Rounds and Reps) 20 minutes AMRAP 200m run 5 ring rows 10 push ups 15 squats

10/15/2015

CrossFit Hard Boiled – CrossFit Warm-up Gymnastics Handstand Push-ups (5-5-5-5-5) Pull-ups (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 200m run 5 push ups 10 ring rows …

10/14/2015

CrossFit Hard Boiled – CrossFit Warm-up 30 banded good mornings 30 squats with band around knees focus on pushing your knees out. Strength Box Squat (5-5-5-5-5) 45% of 1RM 3 …

10/14/2015

CrossFit Hard Boiled – Fitness 101 Warm-up 30 banded good mornings 30 squats with band around knees focus on pushing your knees out. Strength Box Squat (5-5-5-5-5) 45% of 1RM …

10/13/2015

CrossFit Hard Boiled – CrossFit Gymnastics Dips (10-10-10-10-10) 5 sets of 5 – 10 reps Pull-ups (10-10-10-10-10) 5 sets of 5 – 10 reps Metcon Metcon (3 Rounds for reps) …