CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

5-29-13

 

WOD

12 Min Amrap

6 Burpees

12 Toes To Bar

5-28-13

WOD

Front Squat

7 Sets

3-3-2-2-1-1-1

After Party

100 Glute Squeezes

3x20 Weighted Sit-Ups

5-27-13

Memorial Day Class

9 AM

5-24-13

WOD

Complete a Max Set:

Sit-ups In One Minute

Knees to Elbow

Back Squats In One Minute

Dip

Pull-ups

Deadlift In One Minute

1000 M Row

5-23-13

WOD

15 Mins to establish 1RM

Power Snatch

Afterparty

Planks

3 way planks

1 Min each

5-22-13

WOD

1600 M Run

rest 3 Mins

1200 M Run

Rest 2 Mins

800 M Run

Rest 1 Min

400 M Run

For Time

5-21-13

WOD

For Total Reps:

Mins Rope Climbs

Rest 1 Min

4 Mins Burpees

Rest 1 Min

3 Mins Parallette Shoot Throughs

 

After party

60 Hollow Rock

5-20-13

WOD

21-15-9

Deadlift

Box Jump

 


5-17-13

WOD

“The Bear Complex”

5 Rounds of 5 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 5 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 5 reps.


5-16-13

WOD

Run 1 Mile

Rest 1 Min

Run 1 Mile

After Party

50 Hollow Rocks

Page 140 of 163

140

Sign-up/Log-in

box-command

 

Events

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