CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

4-2-13

WOD

Row 600 M

DB Hang Clean 15 Reps

3 Rounds

After Party

Work on a Goat

10 Mins

4-1-13

WOD

15 Min amrap

9 Deadlfts

12 HR pushup

15 Box Jumps

3-29-13

WOD

Front squats

5x5

3 second pause on your last rep

Bonus

3 way planks 1 Min each

x2




3-28-13

WOD

4 Min Amrap

500 M Row

Max HSPU

In remaining time do as many hspu as possible then rest 1 Min and repeat

x4

3-27-13

WOD

Amrap 15

30 DU

20 SIt-ups

10 Pull-ups

3-26-13

WOD

10-8-6-4-2

Hang Power Cleans

Burpee Box Jumps

3-25-13

WOD

Deadlift

5x3

Then

10 Mins to work on a goat

3-22-13

WOD

EMOTM For 20 Minutes

3 Squat Snatches Or Power Snatches On Even MIn

5 to 10 Knees to elbows On ODD Min

3-21-13

WOD

500 M Row

30 AB-Mat Sit-ups

15 Burpee

x3

3-20-13

WOD

Box Squats

1 RM

then

3x12

Back extensions

100 Reps

Band ankle curls

Bonus

100 Abmat sit-ups as fast as Possible

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