CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

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

10-26-12

WOD

3 Rounds

15 Power Cleans

15 Box Jumps

Rest 5 mins

Then

3 Rounds

15 Burpees

200 M run

After

2 sets Max Time Hollow Holds

10-25-12

WOD

Deadlift

5x5

then

Strict Press

5x5

 

 

 

 

10-24-12

WOD

Karen

150 Wall Balls For Time

20/14

10-23-12

Strength

Back Squat

5x3

WOD

3 Rounds

Helen

400 M Run

21 KB Swings 53/35

12 Pullups

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

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