11/24/2015

CrossFit Hard Boiled – CrossFit Hang Power Snatch (2) 15 minutes to work on technique. Record your heaviest weight. Metcon (AMRAP – Rounds and Reps) Complete as many rounds as …

11/23/2015

CrossFit Hard Boiled – CrossFit Shoulder Press (3-3-3-3-3) add 5lbs from last week. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

11/20/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) add 5 – 10 lbs from last week. Hope For Kenya (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 50 Squats 30 …

11/19/2015

CrossFit Hard Boiled – CrossFit Metcon (Time) 5 Rounds to complete Complex Deadlift Hang power clean Push press Back squat Push Press (behind neck) Completing a full complex equals 1 …

11/18/2015

CrossFit Hard Boiled – CrossFit Shoulder Press (3-3-3-3-3) add 5 lbs from last week. Pull-ups (5-5-5-5-5) Metcon (Time) 10 turkish get ups 60 kb swings as heavy as possible 200m …

11/17/2015

CrossFit Hard Boiled – CrossFit Hang Power Clean (1) 10 minutes to build to a heavy. then do 3×2 @ 80% Metcon (Time) Level 1 7 Rounds 7 knee raises …

11/16/2015

CrossFit Hard Boiled – CrossFit Deadlift (5) 1×5 Add 10 – 15lbs from last week. Metcon (Time) 3 Rounds 30 Weighted sand bag step ups @ 40/20 10 HSPU

11/14/2015

CrossFit Hard Boiled – CrossFit 300 (Time) 25x Pull-up 50x Deadlift @ 135# 50x Push-up 50x Box Jump @ 24″ box 50x Floor Wiper @ 135# (one-count) 50x KB Clean …

11/13/2015

CrossFit Hard Boiled – CrossFit Hang Power Snatch (1) 15 minutes Work up to a heavy If you are new to the power snatch do the hang muscle snatch. Metcon …

11/12/2015

CrossFit Hard Boiled – CrossFit Metcon (Time) 800m run 100 lunges 100 sit ups 100 lunges 800m run