02/26/2016

CrossFit Hard Boiled – CrossFit Hang Power Snatch (1) Work up to a heavy Then drop to 80% 2×1 Metcon (Time) 3 Rounds 10 Dips 10 Handstand Push Up 50 …

02/25/2016

CrossFit Hard Boiled – CrossFit Mobility (No Measure) 15 minutes of mobility Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 200m run 15 Wall Ball Shots 30 Lunges

02/23/2016

CrossFit Hard Boiled – CrossFit Weightlifting Back Squat (5-5-5-5-5) Add 5 – 10lbs from last week. Metcon Metcon (Time) 4 Rounds 20 Single Leg Squats ( 10 Each Leg) 30 …

02/22/2016

CrossFit Hard Boiled – CrossFit Bent Arm Hang (1-1-1-1-1) 15 – 30 second holds If you can’t do 15 second holds then do negatives Floor Press (5-5-5-5-5) Bench Press on …

02/20/2016

CrossFit Hard Boiled – Couch To CrossFit Gymnastics Dips (5-5-5-5-5) Handstand Progression (1-1-1-1-1) Metcon Metcon (Time) 21-15-9 DB Thrusters Ring Rows Lying Leg Raise

02/19/2016

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Metcon Metcon (No Measure) 30 Turkish Get ups Not For TIME

02/18/2016

CrossFit Hard Boiled – CrossFit Dirty Thirty (Time) Dirty Thirty 30 Box jump 30 Jumping pull-ups 30 Kettlebell swings, 1 pood Walking Lunge, 30 steps 30 Ab Mat Sit Ups …

02/17/2016

CrossFit Hard Boiled – CrossFit 2 Position Clean (1) High Hang, Below the kneeWork up to a heavy. Deadlift (5) Glute Ham Bridge (10-10-10) Glute-Ham Raises (5-5-5)

02/16/2016

CrossFit Hard Boiled – CrossFit Metcon (Time) 4 Rounds 25 Thrusters @ 65/35 25 Push ups

02/15/2016

CrossFit Hard Boiled – CrossFit Weightlifting Push Press (3,3,3,3,3) Add weight after each set. Record your heaviest weight. Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell …