CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

3-1-17

WOD

Do it Yourself EMOM for 24 Mins

1)1-10 Reps Of Complex Gymnastic Movement

2)5-15 Of Barbell Or DB Movement

3)5-20 Reps Simple Gymnastic Movement

4) Bike/Row

 

I will Have examples of Movement For Each Minute Up on the board

3-1-17

WOD

Do it Yourself EMOM for 24 Mins

1)1-10 Reps Of Complex Gymnastic Movement

2)5-15 Of Barbell Or DB Movement

3)5-20 Reps Simple Gymnastic Movement

4) Bike/Row

 

I will Have examples of Movement For Each Minute Up on the board

2-28-17

WOD

Bike/ Row

15 MIN

Row 250 M

Bike 10 Cals


A!.Bench Press

A2.Wide Strict Pullups

10,8,6,4,2

Rest 2-3 Mins Between Sets

2-27-17

WOD

17.1

For time

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

 

20 MIN TIME CAP

2-24-17

WOD

4 Rounds

1 Min Power Cleans

1 Mins Air Squats

1 Mins PushUps

3 Mins to Run 400 M

2-23-27

WOD

Run 1 Mile

Row 1000 M

Assualt Bike 1 Mile


For time

THIS WOD IS MISSING SOMETHING YOU WILL SEE WHAT IT IS WHEN

YOU GET TO CLASS!!!!!!!

2-22-17

WOD

Do it Yourself EMOM for 24 Mins

1)1-10 Reps Of Complex Gymnastic Movement

2)5-15 Of Barbell Or DB Movement

3)5-20 Reps Simple Gymnastic Movement

4) Bike/Row

 

I will Have examples of Movement For Each Minute Up on the board

2-21-17

HAPPY BIRTHDAY MICHAEL W

 

Strength

Strict Press

1x6@70%

1x6@80%

1x4@85%

1x2@90%

 

WOD

AMRAP 2 MINS Max Double Unders

Rest 2 MIns

Amrap 5 MINs

Max Burpee Box Jumps

Rest 2 MIns

Amrap 2 MIns Max Double Unders

2-20-17

Next week Schedule

Monday 2-20-17

Class @ 9 AM

Kids Class @ 10 AM

515 PM Class

630 PM Class

 

No 230 PM Class All Week

Kids Class Is Monday and wednesday @ 10 AM

The rest of the week is normal schedule

 

WOD

Back Squat

1x6 @ 70 %

1x6 @ 80 %

1x3 @ 90 %

1x2 @ 95 %

Front Squats

1x5 @ 65 %

1x4 @ 75 %

2x4 @ 80 %

After Party

8 Rounds

20 Sec Hollow Hold

10 Sec Superman Hold

2-17-17

Next week Schedule

Monday 2-20-17

Class @ 9 AM

Kids Class @ 10 AM

515 PM Class

630 PM Class

 

No 230 PM Class All Week

Kids Class Is Monday and wednesday @ 10 AM

The rest of the week is normal schedule

WOD

Tabata 20 Secs on 10 Secs OFF 8 rounds

Cal Row

Wall Balls

Cal assualt Bike

T2B

1 Min Rest after each tabata set is completed

 


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