08/28/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Add 5lbs from last week. Evil Wheel (10-10-10) Metcon (Time) 21-15-9 Box Jump 20/16 box size Kettlebell Swing This is a sprint! …

08/28/2015

CrossFit Hard Boiled – Fitness 101 Back Squat (5-5-5-5-5) Metcon (Time) 21-15-9 Box Jump or Step Ups KB Swing

08/26/2015

CrossFit Hard Boiled – CrossFit Shoulder Press (3-3-3-3-3) add 5lbs from last week. Or start at 65% of your 1 RM Metcon (Time) 400m run 50 Thrusters – barbell 50 …

08/26/2015

CrossFit Hard Boiled – Fitness 101 Shoulder Press (3-3-3-3-3) Metcon (No Measure) 3 Rounds 20 kb swings 2 minutes rest in between.

08/24/2015

CrossFit Hard Boiled – CrossFit () Dips (5-5-5-5-5) If you don’t have dips do negatives 5×2 for negatives Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes Bear Crawl side …

08/24/2015

CrossFit Hard Boiled – Fitness 101 Back Squat (1) We will be going over the squat hierarchy. Metcon (No Measure) 9 Minutes 30 – 40 seconds at each station 1 …

08/21/2015

CrossFit Hard Boiled – CrossFit Deadlift (5) 1 set of 5 reps. Add 5 lbs from last week. Metcon (Time) 3 Rounds 6 Turkish Get up (3 each side) 20 …

08/21/2015

CrossFit Hard Boiled – Fitness 101 Romanian Deadlift (10-10-10) Dips work on static holds Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 10 Romanian deadlifts 10 Sandbag shouldering 10 …

08/19/2015

CrossFit Hard Boiled – CrossFit Olympic Lift Skill Warm Up (No Measure) Practice the high hang power clean Shoulder Press (3-3-3-3-3) 75% of 1 RM Metcon (AMRAP – Rounds and …

08/17/2015

CrossFit Hard Boiled – CrossFit Hang Power Clean Hang Power Clean Technique Work Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull …