CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

8-6-13

WOD

5 Rounds

250 M Row

10 Power cleans

After Party

Russian Twists

3x10

8-5-13

WOD

Bench press

10-8-6-4-2

rest as needed you can add weight every set if you want

Then

22 burpees Buy In

Shuttle 5M-10M-15M-20M-25M

Sled Push

Farmers carry

22 Burpees Buy Out

8-2-13

WOD

Row 1000 M Fast as possible

Then

accessories work

We will Choose 2 exercises for everyone

Reverse Hypers 3x12

Glute Squezes 100 Reps

Hamstring curls 3x20

Banded Good Mornings 100 Reps

After Party

3x25 Russian twists

8-1-13

WOD

15 Russian Swings

20 Sit-ups

Run 400 M

x5

7-31-13

WOD

DB Bench Press

5x5

Then

10 Min Amrap

10 Ring Dips

10 Front Rack Lunges

7-30-13

WOD

5 Rounds

5 Power Cleans

100 M Farmers Carry

Then

3 Min Amrap

Sled Pushes 50 FT

7-29-13

WOD

Front Squats

5x5

2x30 Sec Hold At the bottom of a Squat

weight will be used if needed

After Party

100 Ab-mat Sit-ups

7-26-13

WOD

EMOTM For 20 Mins

Even Min 3 Hi Hang Cleans

ODD Min 6 Box Jump Over

7-25-13

WOD

Freddy Kruger With A Row

500 M Row Buy In

21-15-9

KB Swings

Burpees

500 M Row Buy Out

For Time

After Party

3x25 Russian Twists

7-24-13

WOD

1.a 4x5 Strict/weighted Pullups

1.b 4x8 DB One Arm Row

Then

50 Slam Balls For Time

8 Min Time Cap

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