09/23/2015

CrossFit Hard Boiled – CrossFit Romanian Deadlift (8-8-8-8-8) Use 40 – 50% of your 1 RM Deadlift You’re knees should not be straight during this lift. You should have a …

09/23/2015

CrossFit Hard Boiled – Fitness 101 Romanian Deadlift (8-8-8-8-8) Weight stays the same across all sets. Slight bend in the knee and focus on pushing your butt back as far …

09/22/2015

CrossFit Hard Boiled – CrossFit Hang Power Clean (3-3-3-3-3) Metcon (Time) 3 Rounds 500m row 12 Push Press @ 95/75

09/21/2015

CrossFit Hard Boiled – CrossFit Push Ups (8-8-8-8-8) Metcon (Time) 3 Rounds 20 Wall balls 20 Box jumps 20 Ring rows 20 KB swings 20 Sit ups

09/21/2015

CrossFit Hard Boiled – Fitness 101 Push Ups (10-10-10-10-10) We are testing out our current push up level. If get all 5 sets of perfect push ups then you move …

09/18/2015

CrossFit Hard Boiled – CrossFit Metcon (AMRAP – Reps) Tabata Squats 4 minutes / 8 rounds 45/25 lb plate Score is your lowest number of reps You do not set …

09/17/2015

CrossFit Hard Boiled – CrossFit Handstand Progression (5-5-5-5-5) Metcon (Time) 21 Deadlifts 400m run 15 Deadlifts 400m run 9 Deadlifts 800m runDeadlifts should be 50-60% of 1RM

09/16/2015

CrossFit Hard Boiled – CrossFit Hang Power Clean (3-3-3-3-3) Add 5lbs from last time. Metcon (No Measure) Every 4 minutes for 20 minutes 5 Thrusters @ 75/55 10 Bent Over …

09/16/2015

CrossFit Hard Boiled – Fitness 101 Romanian Deadlift (3-3-3-3-3) Advanced athletes will do deadlift from the floor Metcon (Time) AMRAP 8 Minutes 10 Weighted step ups 15 Sit ups 100m …

09/14/2015

CrossFit Hard Boiled – Fitness 101 Shoulder Press (5-5-5-5-5) Weight should be light. We will be moving up each week. Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 …