07/09/2015

CrossFit Hard Boiled – CrossFit Hanging leg raise (10-10-10) Handstand Push-ups (10) Metcon (Time) 30-20-10 Sit ups Wall balls

07/08/2015

CrossFit Hard Boiled – CrossFit Push Press (5-5-5-5-5) 5×5 @ 60% or 1RM shoulder press. () Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

07/07/2015

CrossFit Hard Boiled – CrossFit Pull-ups (8-8-8-8) Dips (8-8-8-8) Metcon (Time) 3 Rounds 400m run 25 squats 25 kb swings

07/06/2015

CrossFit Hard Boiled – CrossFit Weighted Step-ups (10-10-10) Alternating Each Leg. 5 each leg. Weight should be challenging. Metcon (No Measure) Goal is to keep your round times consistent. Learn …

07/03/2015

CrossFit Hard Boiled – CrossFit Box Jumps (1) Max Height Box Jump Shoulder Press (3-3-3-3-3) 60% of 1RM Metcon (No Measure) Tabata! Push up Squat Ring row

07/02/2015

CrossFit Hard Boiled – CrossFit Dips (10-10-10) Pull-ups (10-10-10) Metcon (Time) 4 Rounds 400m Run 21 Sandbag Thrusters

07/01/2015

CrossFit Hard Boiled – CrossFit Glute Ham Bridge (10-10-10) Deadlift 70% of your 1 rep max Metcon (Time) 4 Rounds Sandbag lunges x 20 Supermans x 15 Hanging leg raise …

06/30/2015

CrossFit Hard Boiled – CrossFit Bent Over Row (8-8-8) Handstand Push-ups (8-8-8) Metcon (Time) 21-15-9-15-21 Ring Rows KB Swings 200m Run Rx+ Pull Ups KB Swings 1.5/1 200m run

06/29/2015

CrossFit Hard Boiled – CrossFit Back to the GAINZ! Back Squat (5-5-5-5-5) Starting weight will be 75% of your 1 rep max. Metcon (Time) 21-15-9 Sandbag shouldering abmat sit ups …

06/26/2015

CrossFit Hard Boiled – CrossFit Pull-ups (10-10-10-10-10) Max reps each set. Rest at least 1 – 2 minutes between sets. Add progression stage/weights used in comments. Metcon (Time) 4 Rounds …