CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

9-13-12

Skill

Thruster/Pullups

 

WOD


Jackie

1000 M Row

50 Thrusters 45lbs

30 pull ups

For Time

9-12-12

Strength

4x5 OHS

 

WOD

200 M Sandbag Run

rest 60 secs

x8

9-11-12

Power cleans

7x1

WOD

10 Clean high pull 95/65

10 Burpee

5 Rounds

9-10-12

Strength

Front Squats

7x2

Pause at the bottom for three seconds heavy as possible

 

WOD

9 front squats

12 strict pullups

50 DU

x3


 


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

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