CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

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


 


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


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