09/01/2015

CrossFit Hard Boiled – CrossFit () Strength Shoulder Press (1) 1 Rep Max Crush it. Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / …

09/02/2015

CrossFit Hard Boiled – Fitness 101 Box Squat (3-3-3-3-3) This should not be heavy. We are only working technique. Metcon (No Measure) EMOM Every minute on the minute 10-20 wall …

09/01/2015

CrossFit Hard Boiled – CrossFit () Shoulder Press (1) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

08/31/2015

CrossFit Hard Boiled – Fitness 101 Deadlift (5-5-5) Weight should not be heavy. Focus on technique. Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 15 Dumbbell deadlift 10 Push …

08/31/2015

CrossFit Hard Boiled – CrossFit Hang Power Clean Technique work () Metcon (Time) 3 Rounds 20 Back Squats 95/65 15 Pull Ups 100m Farmers Carry @ HEAVY!

08/31/2015

CrossFit Hard Boiled – CrossFit It’s PR Week. We will be going for 1 rep max on the squat, deadlift, and shoulder press this week. Hang Power Clean Technique work …

08/28/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Add 5lbs from last week. Evil Wheel (10-10-10) Metcon (Time) 21-15-9 Box Jump 20/16 box size Kettlebell Swing This is a sprint! …

08/28/2015

CrossFit Hard Boiled – Fitness 101 Back Squat (5-5-5-5-5) Metcon (Time) 21-15-9 Box Jump or Step Ups KB Swing

08/26/2015

CrossFit Hard Boiled – CrossFit Shoulder Press (3-3-3-3-3) add 5lbs from last week. Or start at 65% of your 1 RM Metcon (Time) 400m run 50 Thrusters – barbell 50 …

08/26/2015

CrossFit Hard Boiled – Fitness 101 Shoulder Press (3-3-3-3-3) Metcon (No Measure) 3 Rounds 20 kb swings 2 minutes rest in between.