CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

10-4-12

Strength

Clean Hi Pulls

5x3

 

WOD


Tabata

Ring Dips

Situps

20 seconds working 10 seconds to rest 8 Rounds Of Each

10-3-12

Strength

1a. 5x5 Strict weighted Pull ups sets must be done unbroken

1b. 5x5 Good Mornings

Rest 60 secs in between each exercise

WOD

5 Rep Max Back Squat

10-2-12

Strength

Snatch Pull

5x3

WOD

20 Jumping Squats

15 KB or DB Push press two arm

Row 500 M

3 Rounds For Time

10-1-12

Strength

Clean Pulls 5x3

 

WOD

10 Front Rack lunges

30 DU

4 Rounds For Time

9-28-12

 

WOD

10 Unbroken Front Squats @ 60 to 70 % of your 1RM

400 M Run All Out

rest 1:1

x4

9-27-12

 

WOD

Strict Press

7x3

 

 

6/26/12

WOD

30 Burpee buy in

then

2 Cleans

50 Du

4 Cleans

40 DU

6 Cleans

30 DU

8 Cleans

20 DU

10 Cleans

10 DU

Then

30 Over the Box Jumps have to land on top of the box

For Time

All Cleans Are Hang Power Cleans

9-25-12

Strength

20 Rep Max Front Squat

Max pullups

Max Ring Dip Hold In Support

Max L Sit

x1

WOD

21/15/9

Wall Ball

GHD Situp

 

9-24-12

SKill

snatch

 

WOD

7 Rounds

10 DB alternating snatches

200 m run

9/21/12

 

WOD

bench press

5x5

Then

3 way plank 1 min Each

400 M Run then 400 M run then 400 M Run

x3

After each set of 3 way plank you must complete a 400 M run

Rest 1 Min after each Round

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