CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

5-20-19

WOD

Deadlift

5x2-3 @75-80%

10-8-6-4-2

Strict Press

Strict Pullups

Rest 1-2 MINs after each round

5-18-19

teams

12 MIN AMRAP

Row 300/250

15 Pushups

10 GHD sit-ups

4 Rounds

10 DB Thrusters

50 DB walking LUnge

12 MIN time cap

5-17-19

WOD

4 Rounds For time

Run 400 M

12 Barbell Bent Over Rows

15 Burpees over the bar


After Party

Strict Pullups

3x4-8

DB one Arm Lateral Raise

3x8-10

5-16-19

WOD

Back Squat

5x5 @ 65-75%

Bench Press

5x5 65-75%

5 MIN Max Cal Row

5-15-19

WOD

Run 600 M

Rest 2 MIns

Run 400 M

Rest 90 Secs

run 200 M

Rest 1 MIn

Run 400 M

Rest 90 Secs

Run 600 M

After Party

DB Side Bends

3x10

Seal walks

3x50-100 Ft

5-14-19

WOD

15 MINS every 90 secs

1 Clean + 1 Front Squat + 1 Shoulder to OH

 

5 MIN Max Cal ON Assault Bike

1 Min Max Pushups

rest 1 MIN

2 MINs Max Situps

Rest 1 MIN

5-13-19

WOD

1000m Row

30 Alt DB snatch

15 Burpee box jump overs

20 Alt DB snatch

10 Burpee Box jump overs

10 Alt DB snatch

5 Burpees box jump overs

1000m Row

5-11-19

WOD

Run 400 M

21 STOH

21 Pullups

Run 400 M

15 STOH

15 Pullups

Run 400 M

9 STOH

9 Pullups

5-10-19

WOD

20 MIN AMRAP

in teams of 2

10 Cals

10 KB Swings

10 Burpees

5-9-19

WOD

Back Squat

3x8-12 @70

Close Grip bench Press

5x5

Box Step Ups

3x8/8

Plate Push

3x50-100 FT

Skull Crushers

3x12

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