06/10/2015

CrossFit Hard Boiled – CrossFit Deadlift (5) Move up 10-20lbs from last week. Metcon (No Measure) EMOM 16 minutes 1st Minute 5 Deadlifts at 50-70% of weight depending on form. …

06/08/2015

CrossFit Hard Boiled – CrossFit Shoulder Press (3-3-3-3-3) Move up 5lbs from last week. Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

06/05/2015

CrossFit Hard Boiled – CrossFit Deadlift (5) Pull-ups (5-5-5-5-5) Metcon (Time) 3 Rounds 10 Burpee pull ups 20 kb swings 30 lunges (15 each leg)

06/04/2015

CrossFit Hard Boiled – Couch to Fit Back Squat (5-5-5-5-5) Add 10-15lbs from last week. Metcon (Time) 3 Rounds 20 Wall balls 10 Hanging knee raise 200m run

06/03/2015

CrossFit Hard Boiled – CrossFit Shoulder Press (3-3-3-3-3) Move up 5 – 10lbs from last week. Metcon (Time) 3 Rounds 20 Wall ball 10 Push press @ 80% of shoulder …

06/01/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Move up 5-15lbs from last week. Dips 5 sets of max rep dips Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes …

05/29/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Go up 5-15 lbs from last week. If last week felt light go 15-20lbs. Karen (Time) For Time: 150 Wall-Ball Shots, 20# …

05/27/2015

CrossFit Hard Boiled – CrossFit Sumo Deadlift (3-3-3) Work up to a heavy. Then do 3×3 @ 80% Metcon (No Measure) 15 minutes Every minute on the minute 1 20 …

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 …