CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

12-17-12

Strength

20 Rep Max Back Squat

WOD

Tabatta

Row

Rest 1 Min

Burpee

rest 1 Min

Sit-up

12-14-12

WOD

50 Double Unders

50 Walking Lunges

40 Double Unders

40 Walking Lunges

30 Double unders

30 Walking lunges

20 Double unders

20 Walking Lunges

10 Double UInders

10 Walking Lunges

12-13-12

Strength

Front Rack Barbell Step Ups

3x20

10 each leg alternating

 

WOD

Freddy Kruger

21-15-9

KB Swings

Burpees

6-13-12

Strength

Front Rack Barbell Step Ups

3x20

10 each leg alternating

 

WOD

Freddy Kruger

21-15-9

KB Swings

Burpees

 

12-12-12

WOD

Front Squat

5x5

Push Press

5x5

12-11-12

WOD

20 Min Amrap

10 Power Cleans

10 Wall Ball

10 Knees to Elbows

12-10-12

Strength

15 mins to establish

1 REP MAX Bench Press

WOD

500 M Row All Out

then 5 min Squat Test

3 Burpee Penalty when every you get out of the Squat

12-7-12

Strength

Back Squat

20 rep Max

then

10 Rep Max

WOD

3 Rounds

2 Mins Max DU

rest 1 Min

1 Min Max Wall walk

Rest 1 min


12-6-12

Strength

Strict press

5x3

WOD

3 Rounds

20 Power cleans

20 Pushups

12-5-12

WOD

Squat Clean

5-4-3-2-2-1-1

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