CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

9-7-12

Strength

1 rep max bench Press

WOD

5 Strict press @ 75% of 3 rep max on Even Min

MAX weighted Sit ups On Odd Min

12 Mins

9-6-12

Strength

50 m sled push

x4

WOD

run 400 m

15 air squats

15 box jump

x3

9-5-12

Strength

Hang Cleans

5x3

just Above the Knee

WOD

7 hang cleans

14 Burpees

35 Double Unders

x 3


9-4-12

Strength

Back Squat 5x1

WOD

12 min amrap

6 strict pullups

12 pistols

18 v ups

8-31-12

Strength

5x3 Strict Press

WOD

3 Rounds

Row 500 M

Run 400 M

rest 60 seconds after each round

8-30-12

WOD

5 Rounds

5 Deadlifts 275/185

10 Burpee

 

After

Run 400 M As fast as possible

and

row 500 M as fast as Possible

8-29-12

Strength

Bench press 5x1

DB Row 3x10

 

WOD

15 knees to elbows

15 Box Jumps

10 Min AMRAP

8-28-12

 

 

WOD

10 Thrusters

run 200

20 Thrusters

run 400 m

30 Thrusters

run 800

For Time

8-27-12

Strength

Front Squats

5x1

WOD

Helen

400 M run

21 KB Swings

12 Pullups

3 Rounds For Time

8-24-12

Strength

1 set 20 rep back squat

WOD

push press

7x1

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