CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

11-9-12

WOD

15-12-9-6-3

Squat cleans

Burpees

11-8-12

 

WOD

15 Mins to establish 3 RM Push Press

Then

3x 20 DB weighted step ups

3x8 Pendlay Row

11-7-12

WOD

15 Min Amrap

500 M Row

15 HRPU

25 DU


11-6-12

Strength

20 Rep Max Front Squats

WOD

5 Rounds

10 Thrusters

10 T2B

11-5-12

Strength

Deadlift

5x3

WOD

8 Min Amrap

6 burpees over the box

7 Chest 2 Bar Pull-ups

11-2-12

WOD

75 Situps

50 OHS

75 DU

x2


11-1-12

WOD

Pause Front Squats

5x2

3 second Hold

Then

DB Seated Shoulder Press

5x5

10-31-12

SKill

Pull-Ups

 

WOD

 

20 Box Jumps

15 Pullups

5 wall climbs

x4

10-30-12

Strength

5x3 Power Clean

WOD

Chief

Max Rounds in 3 Mins

3 Power Cleans

6 Pushups

9 Air Squats

Repeat for five Rounds rest 1 min between Rounds

10-29-12

Strength

1 Rep Max Back Squat

WOD

3 Rounds For Time

30 KB Hi-Pulls

50 DU

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