CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

12-15-17

WOD

10 MIN AMRAP ascending ladder

10-15-20-25-30 Cal Row

5-10-15-20-25 T2B

as many rounds as possible

Rest 5 MINS

10 MIN AMRAP Ascending ladder

Assault Bike

3-6-9-12-15

Power Clean

2-4-6-8-10

12-13-17

WOD

5x3 Deadlifts

Then

3 Rounds For time

Row 500 M

12 BW Deadlifts

21 Wall Balls

12-12-17

WOD

Front Squats

5x3

Bench Press

5x3

Box Step Ups

3x8-12

Skull Crushers

3x8-12

GHD Situps

3x8-12

12-11-17

WOD

5 Rounds

20 Burpees

50 FT walking Lunge

10 Right arm push Presses

50 FT Walking lunge

10 Left ARM Push Presses

12-8-17

WOD

20 MIN Every Min ON the MIN

1. Cal Assault Bike

2. Prowler Push

3.Shuttle Sprints

4.V-Ups

12-7-17

WOD

4 Rounds

Max BW Bench Press

MAX T2B

MAX DU IN 1 MIN

Rest 3 MINS After each round


12-6-17

WOD

Build Up to 70- 80% Then

1 min to complete 5 Deadlift @ 70-80 %

rest reminder of the minute

then you will have 1 min to do 5 Strict HSPU

rest reminder of the minute

x8

After Party

Back extensions

3x8

DB Side bends

3x10

12-5-17

3 Rounds For Time

30 Burpees

30 Dumbbell Walking Lunges

30 Dumbbell Snatches Alternating

12-1-17


Class Schedule

Thursday 11/30/17

530 AM Class

515 PM Class

630 PM Class

Friday 12/1/17

530 AM Class

Open GYM 8 AM

9 AM Class

Open Gym 430 PM-6PM

Saturday 12/2/17

Open Gym 10AM- 1130

Monday 12/4/17

530 AM Class

8 AM Open Gym

9 AM Class

515 PM Class

630 PM Class


 

WOD

50 Cal Row

30 Back Squats BW If possible or 60-70 Percent of 1 RM

50 KB Swings

30 Burpee Box Jumps

For Time


11-30-17


Class Schedule

Thursday 11/30/17

530 AM Class

515 PM Class

630 PM Class

Friday 12/1/17

530 AM Class

Open GYM 8 AM

9 AM Class

Open Gym 430 PM-6PM

Saturday 12/2/17

Open Gym 10AM- 1130

Monday 12/4/17

530 AM Class

8 AM Open Gym

9 AM Class

515 PM Class

630 PM Class


 

WOD

A.Bench Press

5-4-3-2-1

B1.DB Row

3x8-12

B2.DB One arm Press

3x8-12

C1.Skull Crushers

3x8-12

C2.Bicep Curls

3x8-12

C3.Rower Rollouts

3x8-12

After Party

If you have time left over spend 3-5 Mins per side Barbell smash on the quads

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