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08/07/2017

By In Posted August 7, 2017


CrossFit Hardcore Central - CrossFitOverhead Squat (50% x 5, 55% x 5, 60% x 5)Metcon (Time)Amanda(CF Games) 13-11-9-7-5 Muscle Ups Squat Snatch 95/135 *MOST should choose 65/95 **SUB M/U with pullups/dips

08/05/2017

By In Posted August 5, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)100m Farmers Walk 35/55's 50m O/H Walking Lunges 25/45 50 Dubs 800m Run 50 Front Squats 65/95 50 Ab Mat s/u 50 Push Jerks 65/95 800m Run 50 Dubs 50m O/H Walking Lunges 25/45 100m Farmers Walk 35/55's

08/04/2017

By In Posted August 4, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)10 RFT 15 Deadlifts 135/185 10 Push ups then... Teams of 3 4 RFT 50m Prowler 25/45 *Add 10lbs each round **The goal is to KEEP each round within 5-10 seconds of your fastest round

08/03/2017

By In Posted August 3, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)5/3/1 Week 3-OHS 75%x5, 85%x3 95% x 1+ then... WOD Buy In: 400m Run 21-15-9-6 Pull ups Step ups 65/95 KB Swings 55/70 Buy Out: 400m Run

08/02/2017

By In Posted August 2, 2017


CrossFit Hardcore Central - CrossFitWarm-upSnatch Technique(10 min) Work up to 75%Metcon (Time)4 RFT 10 Squat Snatch 85/115 20 Box Jumps 10 Cals on Rower 20 Wall Balls

08/01/2017

By In Posted August 1, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Rounds and Reps)Warm Up(5 min) 10 Strict Pull ups 10 Burpees(must touch bar/rings-OPEN standards) 1 min Plank 8 Strict Pull ups 8 Burpees 1 min Plank 6 Strict Pull ups 6 Burpees 1 min Plank 4 Strict Pull ups 1 min Plank then... WOD 9 min AMRAP 10 Hang Power Cleans 95/135 100m Sprint

07/31/2017

By In Posted July 31, 2017


CrossFit Hardcore Central - CrossFitMetcon (Time)5/3/1 Week 3-Push Press 75%x5 85%x3 95%x1+ then... WOD - 7 RFT 7 DB Thrusters 20/30 7 Toes 2 Bar 7 1 arm DB Squat Snatch 20/30(total)Push Press (75 x 5, 85 x 3, 95 x 1)

07/29/2017

By In Posted July 29, 2017


CrossFit Hardcore Central - CrossFitRankel (AMRAP - Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here

07/28/2017

By In Posted July 28, 2017


CrossFit Hardcore Central - CrossFitMetcon (AMRAP - Rounds and Reps)Warm Up Rope Climbs x 5 then... AMRAP in 20 min 10 Push ups 10 Ring Rows 10 Ball Slams 14/20 10 Mt. Climbers(each) 10 Dubs(NO singles, count attempts)

07/27/2017

By In Posted July 27, 2017


CrossFit Hardcore Central - CrossFitWarm-up (No Measure)Skill Work(10 min) SnatchOverhead Squat (70% x 3, 80% x 3, 90% x 3+)Based on 90% of your Max!Metcon (Time)4 RFT 400m(10/25# plate) 3-6-9-12(Snatch Complex) Power Snatch+Squat Snatch+OHS ***Choose a weight that allows you to do the complex unbroken(NOT reps, but complex unbroken)

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