CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

9/21/12

 

WOD

bench press

5x5

Then

3 way plank 1 min Each

400 M Run then 400 M run then 400 M Run

x3

After each set of 3 way plank you must complete a 400 M run

Rest 1 Min after each Round

9-20-12

strength

Pause Front Squats

6x1 5 sec Hold as heavy  as Possible

WOD

Death By Power Clean

For 20 Mins

9-19-12

Strength

push press 5RM

WOD

15 box Jumps

10 toes through Rings

10 Min Amrap

9-18-12

WOD

20 Mins to establish

3 Rep Max Deadlift

Then

Row 500 m

x3 rest 1 min after each set

9-17-12

 

WOD


Angie

100 Pull ups

100 Pushups

100 Situps

100 Squats


9-14-12

Strength

1 set 20 rep Max back Squat heavier then lat time

WOD

Run 1 Mile For Time as Fast as Possible

then

1A.3x15 weighted toe touches

1B. 3x15 K2E

1C. 3 x 1 Min Plank

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


 


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