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 …

08/14/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) Add 5lbs from last week. Metcon (Time) 21-15-9 Sandbag hang clean Front rack lunge Push press Men – large bag with 2 …

08/12/2015

CrossFit Hard Boiled – CrossFit Push Ups (10-10-10) 3 x 10 Deadlift (5) 70% of 1RM Metcon (Time) 3 Rounds Weighted step ups – 20 (10 each leg) -men large …

08/11/2015

CrossFit Hard Boiled – CrossFit () Ab-holds Hold ab cunch position.5 Sets Try for 30 – 60 seconds 15 – 30 for beginners Metcon (5 Rounds for reps) 5 Rounds …

08/10/2015

CrossFit Hard Boiled – CrossFit Gymnastics 5 Rounds – NOT FOR TIME! This is to build up your bodyweight strength Hand Stand Holds – on box or against wall 15 …

08/07/2015

CrossFit Hard Boiled – CrossFit Park Workout Tomorrow. Bring your friends! Overhead Squat (10-10-10) This is a warm up for the squats. Do not add weight just use the bar. …

08/05/2015

CrossFit Hard Boiled – CrossFit (No Measure) 2×15 Banded Good Mornings Deadlift (5) 70% of 1 RM Metcon (Time) 21-18-15-12-9-6-3 Box jumps (or step ups) Push ups Rx+

2015

CrossFit Hard Boiled – CrossFit Metcon (No Measure) EMOM 20 minutes Pull Ups 5 – 10 Dips 5 – 10 Single Leg Box Squats (take 2 minutes) 5-10 each leg …