CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

5-22-13

WOD

1600 M Run

rest 3 Mins

1200 M Run

Rest 2 Mins

800 M Run

Rest 1 Min

400 M Run

For Time

5-21-13

WOD

For Total Reps:

Mins Rope Climbs

Rest 1 Min

4 Mins Burpees

Rest 1 Min

3 Mins Parallette Shoot Throughs

 

After party

60 Hollow Rock

5-20-13

WOD

21-15-9

Deadlift

Box Jump

 


5-17-13

WOD

“The Bear Complex”

5 Rounds of 5 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 5 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 5 reps.


5-16-13

WOD

Run 1 Mile

Rest 1 Min

Run 1 Mile

After Party

50 Hollow Rocks

5-15-13

WOD

4 Rounds For Time

100 FT Walking lunge

50 DU

30 Sit-ups

15 Ring Dips

5-14-13

WOD

Tabbata SURPRISE!

5-13-13

WOD

15 Mins to Establish 1 RM Squat Clean

Then

50 hollow Rocks

100 Glute Squeezes

5-10-13

WOD

3 Rounds

Row 500 M

21 KB Swings

Run 400 M

5-9-13

WOD

5 Rounds

Max Rep Bench Press

Max Rep T2B

Perform the toes-to-bar immediately following the bench press.  Performed with a partner, one partner completes both movements in succession while the other rests.

Page 150 of 172

150

Sign-up/Log-in

box-command

 

Events

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit