CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

8-22-12

Strength

5x1 Deadlift

 

WOD

 

5 Deadlifts  315/225

10 HSPU Regional Standards

20 lateral over the box jumps 24/20"

3 Rounds For Time

8-21-12

Strength

Front Squat

5x3 pause at the bottom for 5 seconds each rep

WOD

Run 600 M

75 Wall Balls

run 600 M

For Time

8-20-12

Skill

Kipping Pullup


WOD


Cindy

5 Pullups

10 Pushups

15 Air Squats

20 Min Amrap

8/17/12

Strength

1 set

20 rep max back squat

 

WOD

Row 3K

 

After

50 weighted toe touches

accumulate 4 min plank

8/16/12

Skill

OHS

 

WOD

7 OHS

9 KB Swings

200 M run

16 Min Amrap

8-15-12

Strength

Snatch Grip Behind the Neck Press

5x5

 

WOD

5 rounds

6 strict pullups

12 Front Rack barbell lunges

18 weighted Situps

Rest 1 min After each round

8-14-12

Skill

OHS

WOD

For Time

800 M run

8 HSPU

8 Burpee Box Jumps

600 m run

12 HSPU

12 Burpee Box Jumps

400 M Run

16 HSPU
16 Burpee Box Jumps

8-13-12

Strength

Squat Cleans

5x3

WOD

10 squat cleans

25 DU

8 Squat Cleans

25 DU

6 Squat Cleans

25 DU

4 Squat Cleans

25 DU

2 Squat Cleans

25 DU

8-10-12

WOD

20 Mins to find your 1 rep max Back Squat

Then

1a 3 x 1 min plank

1b 3 x 45 sec Handstand Holds

1c 3 x 30 sec bridge up hold

8-9-12

Skill

OHS

WOD

Row 1000 M

50 box jumps

50 Sumo deadlift high pulls

run 800 M

Page 138 of 142

138

Sign-up/Log-in

box-command

 

Events

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit