CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

6-13-12

Strength

Front Rack Barbell Step Ups

3x20

10 each leg alternating

 

WOD

Freddy Kruger

21-15-9

KB Swings

Burpees

 

12-12-12

WOD

Front Squat

5x5

Push Press

5x5

12-11-12

WOD

20 Min Amrap

10 Power Cleans

10 Wall Ball

10 Knees to Elbows

12-10-12

Strength

15 mins to establish

1 REP MAX Bench Press

WOD

500 M Row All Out

then 5 min Squat Test

3 Burpee Penalty when every you get out of the Squat

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

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