CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

12-7-12

Strength

Back Squat

20 rep Max

then

10 Rep Max

WOD

3 Rounds

2 Mins Max DU

rest 1 Min

1 Min Max Wall walk

Rest 1 min


12-6-12

Strength

Strict press

5x3

WOD

3 Rounds

20 Power cleans

20 Pushups

12-5-12

WOD

Squat Clean

5-4-3-2-2-1-1

12/4/12

WOD

8 Ring Dips

10 Box Jumps

12 Front Rack lunges

15 Min Amrap

12-3-12

WOD

In 20 Minutes

1 Mile Run

Then

Find 3 Rep Max Bench press

Then

@ 20 Minutes run 1 Mile

Then

complete 10 Rope climbs

11-30-12

Strength

2 Set Of Max Pullups

Rest a Min In between sets

 

WOD

Row 3000 M For Time

11-29-12

WOD

1 Mins max Cal Row

rest 1 Min

10 Thrusters

25 DU

8 Thrusters

25 DU

6 Thrusters

25 DU

4 Thrusters

25 DU

2 Thrusters

25 DU

Rest 1 Min

1 Mins Max Cal Row


11-28-12

SKill

Snatch


WOD

10 Mins to find 1 rep Power snatch

10 Mins to find 1 rep Max Squat snatch


11-27-12

Strength

Back Squat

5x5


WOD

4 Rounds

400 M Run

15 Burpees

10 DB Bent over Row

11-26-12

WOD

Diane

21-15-9

Deadlift

HSPU

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