CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

9-27-13

WOD

2000 M Row For Time

After Party

100 Hollow Rocks

9-26-13

WOD

15 Mins To Establish 3 RM

Power Cleans

Then

50 M Farmers Carry

x3

9-25-13

WOD

400 M Run

15 KB Swings

20 Air Squats

x4

9-24-13

WOD

Weighted Strict Pull-ups

5x5

Weighted Strict Push-ups

5x5

After Party

100 AB-Mat Sit-ups

9-23-13

WOD

EMOTM 20 Mins

Even Min 5 Back Squats

ODD Min 25 M Sled Push

9-20-13

WOD

Happy Birthday SUPERSTAR

Snatch For 15 MIns

this could be technique work Or Building up to One Rep Max

Your Choice Between Power Or Squat Snatch

AFter Party

1 Mile Run For Time

9-19-13

WOD

Light Sled walk for 20 Mins

Every 5 Mins stop and do

5 pushups/HSPU

10 Light Squats air Squats, Front Squats, Back Squats, Goblet Squats

15 light banded Good Mornings


9-18-13

WOD

Buy in

25 Burpee

Then

Run 400 m

Row 500 m

x3

Buy out

25 Burpee

9-17-13

WOD

18 Min Amrap

10 Power Cleans

10 Wall Balls

10 Toes to Bar


9-16-13

WOD

Bench Press

5x5

Then

1.a DB Row

3x8

1.b Band Pushdowns

3x25

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