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05/26/2017

By In Posted May 26, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)CORE WORK - 3 RDS 30 SEC PIKE HOLD 30 SEC REST 30 SEC HOLLOW ROCKS 30 SEC REST WOD 21-15-9 DL 135/185 TTB BOX JUMPS REST 5 MIN PROWLER WORK TEAMS OF 3 200M 30steps each 25/45

05/25/2015

By In Posted May 25, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Rounds and Reps)MAX EFFORT (10-12 MINUTES) -HANG SQUAT SNATCH WOD - 15 MIN AMRAP -10 HANG POWER SNATCHES 65/95 -10 WALL BALLS Coach's Stretch

05/24/2017

By In Posted May 24, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)TEAMS OF 3 WARM UP -3 RDS EACH -20 V UPS -10 CAL ROW THEN 4 RFT -30 DUBS -20 POWER CLEANS 65/95 -10 FRONT RACK LUNGES

05/23/2017

By In Posted May 23, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Rounds and Reps)10 MIN AMRAP -200M RUN -10 PULL UPS 10 MIN AMRAP -10 KB SWINGS 55/70 -200M RUN 7 MIN STRETCHING COACHES CHOICE

05/22/2017

By In Posted May 22, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)5-3-1 OHS WEEK 1 WOD 10 RFT 3 HSPU 6 FS 85/115 9 BURPEES

05/20/2017

By In Posted May 20, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)5 RFT 20 SDLHP 55/75 40yd Suicide Run 20 Step Ups 55/75 40 Mt. Climbers 20 Box Jumps

05/19/2017

By In Posted May 19, 2017


CrossFit Hardcore Central - CrossFitBack Squat (50% x 5, 55% x 5, 60% x 5)5/3/1 Week 4-Back Squat(Deload) Based on 90% of your Max!Metcon (Time)18-15-12-15-18 Wall Balls 14/20 Burpees then... Max Cals Row in 3 min

05/18/2017

By In Posted May 18, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)3 RFT 20 Russian KB Swings 55/70 (shoulder level) 20 Toes 2 Bar 20 Box Jump Overs 20/24

05/17/2017

By In Posted May 17, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)5 RFT 400m Run 15 Hang Squat Snatches 65/95 then... 250m Rowx3/5(FOCUS on rowing technique)

05/16/2017

By In Posted May 16, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)Core Work 30-20-10 AMSU Hollow Rocks Banded Good Mornings WOD 30-20-10 Deadlifts 95/135 Hang Power Cleans 65/95 then... Max Dubs in 5 mins or Practice for 5 mins

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