02/10/2016

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) add 5 – 10 lbs from last week Metcon Metcon (2 Rounds for reps) Tabata This Air Squats Rest 1 minute KB …

02/09/2016

CrossFit Hard Boiled – CrossFit Mobility 10 – 15 Minutes Working the Hip Capsule Focused on Internal and External Rotation Strength This is not for time. Focus on strength and …

02/08/2016

CrossFit Hard Boiled – CrossFit Hang Clean (1) Work up to a heavy Then do 2×2 @ 80% Metcon () Metcon (AMRAP – Rounds and Reps) 10 minutes AMRAP Bear …

Session 1

CrossFit Hard Boiled – Couch To CrossFit Question of the Day Would you rather be born with an elephant trunk or giraffe neck? Warm-up 25 Jumping Jacks PVC Pass Through …

02/05/2016

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) add 5 – 10 lbs from last week. Metcon (Time) 21-15-9 Thrusters KB SwingsThis is fast and hard. Your lungs should feel …

02/04/2016

CrossFit Hard Boiled – CrossFit Metcon (Time) 4 Rounds You have 5 minutes to complete each round. New round will start every 5 minutes. 30 KB Swings 25 squats 20 …

02/03/2016

CrossFit Hard Boiled – CrossFit Deadlift (5) Single Leg Deadlift (10-10) 2×10 on each leg Glute-Ham Raises (5-5) Metcon Metcon (Time) 5 Rounds 5 Deadlifts @ 50% of 1 RM …

02/02/2016

CrossFit Hard Boiled – CrossFit Hang Power Clean (1) Starting position is from above the knee. Work up to a heavy Then do 3×2 Metcon (5 Rounds for reps) 5 …

01/29/2016

CrossFit Hard Boiled – CrossFit Weightlifting Back Squat (5-5-5-5-5) add 5 – 10lbs from last week. Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes Farmers Carry 5 strict pull …

01/28/2016

CrossFit Hard Boiled – CrossFit Turkish Get Up (1) Build to a heavy 1 rep on each arm. Metcon (Time) 4 Rounds 6 Sandbag get ups 12 Sandbag shouldering 24 …