05/03/2016

CrossFit Hard Boiled – CrossFit Metcon (Time) 400m run 50 box jumps waiter walk 100m 40 kb swings ag walk 30 ring dips/push ups 200m run 20 sandbag front squats …

05/02/2016

CrossFit Hard Boiled – CrossFit Push Press (3-3-3-3-3) Metcon (Time) 21-15-9 thrusters @ 75/45 hanging knee raise or lying leg raiseIf you can’t do the barbell comfortably use dumbbells

04/29/2016

CrossFit Hard Boiled – CrossFit Strength Back Squat (5-5-5-5-5) add 5 – 15lbs from last week. Metcon Metcon (AMRAP – Rounds and Reps) 8 Min KB complex Alternate between left/right …

04/27/2016

CrossFit Hard Boiled – CrossFit Push Press (3-3-3-3-3) find your starting weight. It should not be heavy or challenging. Push Press (3-3-3-3-3) Metcon (No Measure) 10 minutes 1) sandbag shouldering …

Walk In. Crawl Out

CrossFit Hard Boiled – CrossFit Gymnastics Pull-ups (5-5-5-5-5) Floor Press (5-5-5-5-5) Bench Press on the Floor Metcon (Time) 4 Rounds 20 squats 20 jumping squats 20 lunges 20 jumping lunges10 …

04/24/2016

CrossFit Hard Boiled – CrossFit Strength Deadlift (1×5) Add 5 – 20lbs from last week. Metcon Metcon (Time) 4 Rounds 30 Rotational Lunge (sandbag) Ag WalkIf you can’t do the …

04/22/2016

CrossFit Hard Boiled – CrossFit Push Jerk (3,3,3,3,3) record your heaviest weight Metcon (AMRAP – Rounds) Death By Wallball Starts at the 10 minute mark with 10 reps Increase by …

04/20/2016

CrossFit Hard Boiled – CrossFit Deadlift (1×5) use the same weight as the last time you did this. Metcon (Time) 4 Rounds 20 weighted step ups 20 ring rows

Fortitude

CrossFit Hard Boiled – CrossFit Fortitude (Time) 2 Rounds (35 min Cap) 200m Run 20 Push Ups 200m Run 20 KB Swings 200m Run 20 Sit Ups 200m Run 20 …

04/18/2016

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Metcon (Time) 50 pull ups 40 sit ups 30 sandbag shoulder 20 sandbag squats 10 sandbag get ups