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 …

07/31/2015

CrossFit Hard Boiled – CrossFit Deadlift (3,2,2,1,1,1) Move up in weight each set. By the time you get to the sets of 1, it should be for max loads. GO …

07/29/2015

CrossFit Hard Boiled – CrossFit High Hang Muscle Snatch (10-10-10) Technique work. Push Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes Sandbag Get Ups – 10 (5 …

07/27/2015

CrossFit Hard Boiled – CrossFit Front Squat (5,5,5,5,5) Front Squat We are working more on technique than weight. Focus on keeping the bar in contact with your shoulders the whole …

07/24/2015

CrossFit Hard Boiled – CrossFit Back Squat (5×5) Add 5lbs from last week. Metcon (Time) 400m run Wall Balls 50 400m run

07/23/2015

CrossFit Hard Boiled – CrossFit Metcon (Time) 21-18-15-12-9-6-3 Wall ball Sit ups

07/22/2015

CrossFit Hard Boiled – CrossFit Pull-ups (5-5-5-5-5) Pull Ups from the box. I want you to make these harder then last time. Less legs and more back. Metcon (Time) 800m …

07/21/2015

CrossFit Hard Boiled – CrossFit Metcon (No Measure) Strength Portion EMOM for 15 minutes 5 Rounds 3 minutes each 1 – Push press @ 75% of 1RM – 3 reps …

07/20/2015

CrossFit Hard Boiled – CrossFit KB Overhead Squat (10-10-10-10-10) 5 on each side. Rest 30 seconds between each arm. Metcon (Time) 4 Rounds 15 Overhead Squat 400m RunFor the OHS …

07/17/2015

CrossFit Hard Boiled – CrossFit Back Squat (5-5-5-5-5) 65% of 1 RM Metcon (AMRAP – Rounds) Every 2 Minutes for 20 minutes 30Kb swingsIf you do not complete the round …