CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

9-20-13

WOD

Happy Birthday SUPERSTAR

Snatch For 15 MIns

this could be technique work Or Building up to One Rep Max

Your Choice Between Power Or Squat Snatch

AFter Party

1 Mile Run For Time

9-19-13

WOD

Light Sled walk for 20 Mins

Every 5 Mins stop and do

5 pushups/HSPU

10 Light Squats air Squats, Front Squats, Back Squats, Goblet Squats

15 light banded Good Mornings


9-18-13

WOD

Buy in

25 Burpee

Then

Run 400 m

Row 500 m

x3

Buy out

25 Burpee

9-17-13

WOD

18 Min Amrap

10 Power Cleans

10 Wall Balls

10 Toes to Bar


9-16-13

WOD

Bench Press

5x5

Then

1.a DB Row

3x8

1.b Band Pushdowns

3x25

9-13-12

WOD

10 Min Amrap


15 Power snatches

30 DU

After Party

weighted Plate toe touch

3x20

9-12-13

WOD

Weighted Strict Pullups

5x3

Then

500 M Row Repeats

x3 Rest as long as it takes you to Row

9-11-13

WOD

Light Recovery Sled Walks

25 Mins

Then

20 Mins Of Mobility Of your choice

 

9-10-13

WOD

20 Power Cleans

20 Pushups

x3

Then

Run 800 M as fast as possible

9-9-13

WOD

10 Min Cap

Front Squats

3x10

Then

Run 1 Mile  as fast as possible

After party

100 Glute Squeezes 

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