01/20/2016

CrossFit Hard Boiled – CrossFit Deadlift (5) 1×5 Add 5 – 10 lbs from last week. Glute Ham Bridge (10-10-10) Metcon Metcon (Time) 30 plate ground to overhead 45/25lbs 20 …

01/19/2016

CrossFit Hard Boiled – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 200m run 10 burpee box jumps

01/18/2016

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) add 5 lbs from last week. After each set of back squats Do 5 pull ups Metcon Metcon (Time) 2 Rounds 800m …

01/15/2016

CrossFit Hard Boiled – CrossFit Metcon (Weight) Shoulder Press – Heavy Push Press – Heavy Work up to a heavy push press When you find the 1 heavy set then …

01/14/2016

CrossFit Hard Boiled – CrossFit Metcon (No Measure) EMOM For 20 minutes Min 1 – Pull ups 5-8 Min 2 – Dips 5 – 8 Min 3 – L Sit …

01/13/2016

CrossFit Hard Boiled – CrossFit Deadlift (5) Weight will be 15 lbs from your last successful 1×5 Glute Ham Bridge (10-10-10) Metcon Metcon (Time) Three sets for times of: 200 …

01/12/2016

CrossFit Hard Boiled – CrossFit Gymnastics Handstand Progression (1-1-1-1-1) Bent Arm Hang (1-1-1-1-1) If you cannot do the bent arm hang Dead Hangs or Ring Rows Metcon (No Measure) 4 …

01/11/2016

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) The weight will be 10lbs less than your last successfull 5×5 Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 100m …

01/08/2016

CrossFit Hard Boiled – CrossFit Metcon (No Measure) Prowler 6 – 8 Rounds

01/07/2016

CrossFit Hard Boiled – CrossFit Metcon (AMRAP – Rounds and Reps) 5 Rounds Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups …