CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

10-22-12

Strength

Bench Press

7x1

WOD

Annie

50-40-30-20-10

DU

Situps

10-19-12

Strength

Thrusters

5x3

 

WOD

Row 500 M

75 DU

3 Rounds for time


10-18-12

 

 

WOD

5 wall climbs

10 TT Rings

15 Box Jumps

5 Rounds

10-17-12

Strength

1a. Pendlay Row

4x5

1b. Good Morings

4x5

rest 60 seconds between sets

WOD

Weighted Pullups

3-3-3-3-3


Then

50 M sand bag sprints

rest 30 seconds after each run

x6

10-16-12

WOD

100 Foot walking lunge

50 Abmat Situps

30 Kb Swings

3 Rounds For Time

10-15-12

Strength

15 Mins to Find 1 RM Squat Clean

 

WOD

Elizabeth

21-15-9

Clean 135/95

Ring Dip



10-12-12

Strength

Back Squat

5x5

WOD

12 Mins EMOTM

3 Back Squats @ 80% of heaviest 5 Rep max

10 Toes 2 Bar

10-11-12

 

WOD

25 Burpee Buy In

3 Rounds

15 Push Press

50 DU

Then

25 burpee Buy Out

For Time

10-10-12

WOD

20 Mins to find 1 RM Deadlift

10-9-12

Strength

1 set Max Pull ups

 

WOD

Cal Row 1 Min Max Effort

Sit Ups  1 Min Max Effort

Front Squats 1 Min Max Effort

Rest 1 Min

x3

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