CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

8-23-17

WOD

A.Back Squat

5x5 @75-80%

B.Bench Press

5x5 @75-80%

C1.Front Rack walking Lunges

3x10-20

C2.Strict Dip

3x8-12

C3.Back extensions

3x8

8-22-17

WOD

with a 5 min clock

run 400 M

3-6-9-12-15....

Power cleans 95/65 75/55

T2B

Rest 3 Mins

with a 5 min clock

Run 400 M

2-4-6-8-10...

Power cleans 115/75 95/65

Pullups

Rest 3 Min

with a 5 min clock

Run 400 M

1-2-3-4-5...

Power cleans 155/105 135/95

C2B pullups

8-21-17

Happy Birthday Mitchell S

 

Skill

Drop snatch/ Snatch pull unders

WOD

10 MIN EMOM

1 Power Snatch + 1 Hang power Snatch

Rest 5 Mins

10 MIN EMOM

1 Snatch + 3 OHS

8-19-17

WOD

5 Rounds

12 Deadlifts

50 FT farmers carry

9 Hang power cleans

50 FT Farmers carry

6 Shoulder to OH

50 FT Farmers carry

8-18-17

WOD

4 mins

as many wall walks as possible

Rest 2 MIns

12 Min amrap

15 Wall balls

10 Ring Dips

30 DU

8-17-17

WOD

15 DB Snatches

15 GHD Situps

Run 200 M

12 DB Snatches

12 GHD Situps

Run 200 M

9 DB snatches

9 GHD Situps

Run 200 M

6 DB Snatches

6 GHD situps

Run 200 M

3 DB snatches

3 GHD situps

15 MIn Time cap

8-16-17

Happy birthday Anthony

Skill/strength

clean pull under

10 MIN EMOM

1 Power Clean + 1 Hang Power Clean

Rest 2 MINS

Then

10 MIN EMOM

1 Squat Clean +1-2 Front squats

8-15-17

Happy Birthday Joel G

WOD

4 Mins max reps At each station

T2B

Cal Row

Rope climbs

50 FT Sled Pushes

Rest 1 Min After each station

8-14-17

WOD

Every 5 Mins complete a round of

Run 400 M

24 Air Squats

12 Burpee Box Jump overs

x4

After Party

3 way plank + Superman 1 Min each

 


8-11-17

Friday 8-11-17

 

All Morning classes are still on as regularly schedule

 

No Open gym 4PM-515PM

 

530PM to 7PM Open Gym ONLY


 

WOD

Back Squat

5x3

Bench Press

5x3

Conditioning

choose 1 of the 3

Run 1 Mile for time

Row 2000 M

5 Mins Max cal assault bike

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