CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

7-29-13

WOD

Front Squats

5x5

2x30 Sec Hold At the bottom of a Squat

weight will be used if needed

After Party

100 Ab-mat Sit-ups

7-26-13

WOD

EMOTM For 20 Mins

Even Min 3 Hi Hang Cleans

ODD Min 6 Box Jump Over

7-25-13

WOD

Freddy Kruger With A Row

500 M Row Buy In

21-15-9

KB Swings

Burpees

500 M Row Buy Out

For Time

After Party

3x25 Russian Twists

7-24-13

WOD

1.a 4x5 Strict/weighted Pullups

1.b 4x8 DB One Arm Row

Then

50 Slam Balls For Time

8 Min Time Cap

7-23-13

WOD

Box Squats

6x3

Then

3x20 Hamstring curls

100 Glute Squeezes

3x10 Reverse Hypers

3x10 Stiff Legged Deadlifts

Coaches will choose 2 of these accessories for you to do

7-22-13

WOD

21 Thrusters

200 M Run

18 Thrusters

400 M run

15 Thrusters

600 m Run


7-19-13

Tomorrow 7-20-13 Class is @ 9 AM

 

 

WOD

Deadlift

3x10

Then

Sled Pull

3x100 FT

7-18-13

WOD

15 Min Amrap

10 Alternating DB Snatches

10 v-ups

200 M Run

 

7-17-13

WOD

1000 M Row

20 Bench Press

50 Dips/ Ring Rows

FOR TIME CAP 15 MINS

if you do not have a Dip you will be doing Ring Rows instead

7-16-13

WOD

21-15-9

Back Squats

Toes Through Rings

After party

Reverse hypers 3x12

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