05/22/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Add 10-15lbs from last week. Metcon (Time) 3 Rounds 400m run 5 Box Jumps 10 Ring Rows 15 KB Swings 3 Rounds …

05/20/2015

CrossFit Hard Boiled – CrossFit Push Press (3-3-3-3-3) Rest 1 minute between each set. Dips (3-3-3-3-3) Negatives. Slowly lower yourself into the bottom position. Metcon (1 Rounds for reps) EMOM …

05/18/2015

CrossFit Hard Boiled – CrossFit Deadlift (5) Add 10-20 lbs from last week Romanian Deadlift (10-10) Metcon (Time) 21-15-9 Box Jumps Ring Rows Push Ups Rx+ Box Jumps 24″ Pull …

05/15/2015

CrossFit Hard Boiled – CrossFit Shoulder Press (3-3-3-3-3) Add 5-10lbs from last week. Dips Dip holds for max time. 3 sets. Metcon (Time) Sandbag Complex 3 Rounds Completing each movements …

05/13/2015

CrossFit Hard Boiled – CrossFit Deadlift (5) add 10-15lbs from last week I Metcon (AMRAP – Reps) 3 Rounds Max reps at each station for 1 minute intervals. Keep a …

05/11/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Metcon (Time) 3 Rounds 200m Run 30 KB Swings 15 Thrusters

05/08/2015

CrossFit Hard Boiled – CrossFit Shoulder Press (3-3-3-3-3) Increase by 5lbs from last week Metcon (AMRAP – Reps) 3 Rounds 5 Stations Per Round 1 minute at each station Sandbag …

05/06/2015

CrossFit Hard Boiled – CrossFit () Back Squat (5-5-5-5-5) Move up in weight 5-10lbs from last week. Metcon (Time) 3 Rounds 200m Run 20 Squats (Bodyweight) 10 Ring Rows 20 …

05/04/2015

CrossFit Hard Boiled – CrossFit Mobility (No Measure) 10 minutes to work the quads and hips Romanian Deadlift (10-10) Deadlift (5) 5×1 Metcon (Time) 3 Rounds 200 meter run 21 …

05/01/2015 – Workout of the day

CrossFit Hard Boiled – CrossFit (No Measure) Gymnastic Progressions Push Press (3-3-3-3-3) Metcon (No Measure) EMOM 12 Minute 1st Minute 45 seconds of jump rope 2 minute 10 – 15 …