07/20/2015

CrossFit Hard Boiled – CrossFit KB Overhead Squat (10-10-10-10-10) 5 on each side. Rest 30 seconds between each arm. Metcon (Time) 4 Rounds 15 Overhead Squat 400m RunFor the OHS …

07/17/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) 65% of 1 RM Metcon (AMRAP – Rounds) Every 2 Minutes for 20 minutes 30Kb swingsIf you do not complete the round …

07/16/2015

CrossFit Hard Boiled – CrossFit Hang Power Snatch (1) Technique Work Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 6 sandbag get ups 15 Ring rows 20 (1 arm …

07/15/2015

CrossFit Hard Boiled – CrossFit (No Measure) Banded Good mornings 2×20 Glute Ham Bridge 3×10 Deadlift (3-3-3-3-3) 5×3 @ 70% Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes 200m …

07/14/2015

CrossFit Hard Boiled – CrossFit Evil Wheel (10-10-10) Ring Curls (5-5-5) Dips (10-10-10) Metcon (Time) 3 Rounds 300 jump ropes 25 kb russian swings 15 jumping squats 10 jumping lunges

07/13/2015

CrossFit Hard Boiled – CrossFit Push Press (3-3-3-3-3) Pull-ups (5-5-5-5-5) Pull Ups from the box. 5 sets of 5 reps Metcon (Time) Every 3 minutes for 18 minutes Rest the …

07/10/2015

CrossFit Hard Boiled – CrossFit We are working technique today on the high hang muscle snatch High Hang Muscle Snatch (10-10-10) Metcon (Time) 10,9,8,7,6,5…1 Dead lift @ 45% of 1RM …

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