CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

10-24-17

WOD

15 Mins to build up to heavy single on front squat

Rest 5 Mins

as many reps as possible in 2 Mins max front squats @ 70 % Of heaviest lift


2 MINS Max Cal Assualt Bike

2 Mins Max Burpees

2 Mins Max Cal Row

10-23-17

Strength

Bench press

15 Mins Build up to Heavy Double

WOD

4 Rounds

20 Alternating DB Snatches

400 M Run

10-20-17

Happy birthday Matt P

 

WOD

Cal Row

30-20-10-20-30

Ring Dips

12-9-6-9-12

DU

60-45-30-45-60

After Party

Bulletproof Shoulders

10-19-17

Happy Birthday Joe W

 

WOD

3 rounds

max rep deadlifts

max rep power cleans

max rep push jerks

Rest 1 min

After party

DB hamstring kickouts

3x10

DB side bends

3x10

band lateral raise

3x10

10-18-17

WOD

Run 400 M

40 Ring Rows

Run 400 M

40 Push Ups

Run 400 M

40 T2B

Run 400 M

40 Burpees

10-17-17

HAPPY BIRTHDAY Lisa B

 

Strength

4 Rounds

A1.Back Squats

2-3 Reps @ 75-85 % Hold 2 Secs at bottom

A2.Step Ups

3x8-12 Per leg

A3.Strict Chest to Bar Chinups

5+ Reps

WOD

7 Mins Max turkish Get UPs Alternate arms

10-16-17

Happy Birthday Maura F

 

WOD

3 rounds

Row 500 M

20 GHD Situps

Run 400 M

After Party

DB Bench Press

3x12

DB Row

3x12

10-13-17

Strength

Deadlifts

5x2-3 @ 80-85%


WOD

Christine

500 M Row

12 Deadlifts

21 Box Jumps

10-12-17

WOD

in 10 Mins Run 1 Mile

As many T2B As Possible in remaining time

Rest 2 Mins


in 6 Mins Run 800 M

As many KB Swings As Possible in remaining time

Rest 2 Mins


in 4 Mins Run 400 M

As many T2B As Possible in remaining time

Rest 2 Mins


in 2 Mins Run 200 M

As many KB Swings As Possible in remaining time

10-11-17

Happy Birthday Michael R

 

IN 15 MINS build up to a heavy single on the Front Squat

Then Rest 5 Mins

2 MIN AMRAP @ 60 % Of todays heaviest single

goal is to hold bar in the front rack for the entire two mins maintaining a consistent pace


Rest 3 MINS


Row Max cals in 5 Mins

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