CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

12-15-18

WOD

in teams of 2

300 wallballs for time

Every time you drop the ball you must do 15 Partner Sit-uops

20 Min Time Cap

12-14-18

WOD

Assault Bike 50/40 Cals

25 Burpee Box jumps

Row 60/50 Cals

25 Burpee Box jumps

For time

20 Min TIME CAP

12-13-18

 

WOD

Back Squat

10 @ 55%

8 @ 65%

6 @ 75%

4@ 80%

2@ 85 %

Then

10 MIN AMRAP

50 FT Walking Lunges

10 Alternating DB Snatches

50 FT Bear Crawl

12-12-18

WOD

1 Min Max Cals on Assault Bike

1 Min Max Russian Swings

1 MIN Max DU

1 MIN Max T2B

Rest 1 MIN

x5

12-11-18

WOD

In 10 Min Running Clock

Row 1800 M/1500 M

Max Cleans

Rest 5 Mins

In 7 Min Running Clock

Row 1000 M

Max Snatches

12-10-18

WOD

5 rounds

3 MIN Running clock

10 Burpees

15 Situps

with remaining time as many Cals on the Rower

Rest 1 MIN

x5

After Party

DB Side Bends

10-15 Reps

Band Tricep Extension

20-25

2-3 Rounds

12-8-18

WOD

With a partner in 20 MINS AMRAP

5 Power Clean

5 front Squats

250 M Row

10 HSPU

12-7-18

WOD

7 MIN Amrap

10 DB Push Presses

30 DU

Rest 5 MIns

7 MIN AMRAP

10/8 Cals Assault Bike

12 KB Swings

AFTER PARTY

3 WAY Plank 1 MIN EACH

20 Plank ups

30 Side plank ups 15/15

12-6-18

WOD

Bench Press

5x5 @65-75%

DB One ARM Row

3x8-12

DB Side Bends

3x8-12

Seal Walks

3x50-100 FT

Skull Crushers

3x8-12

Incline Press

4x8

Strict Chin-ups

4x5

Plated Toe Touches

4x10-20

12-5-18

Partner WOD

5 rounds

300 FT Farmers Carry

20 Partner Situps

200 Ft walking Lunges

20 Knee To elbows

100 FT Bear Crawl

25 MIN Time CAP

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