CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

10-16-12

WOD

100 Foot walking lunge

50 Abmat Situps

30 Kb Swings

3 Rounds For Time

10-15-12

Strength

15 Mins to Find 1 RM Squat Clean

 

WOD

Elizabeth

21-15-9

Clean 135/95

Ring Dip



10-12-12

Strength

Back Squat

5x5

WOD

12 Mins EMOTM

3 Back Squats @ 80% of heaviest 5 Rep max

10 Toes 2 Bar

10-11-12

 

WOD

25 Burpee Buy In

3 Rounds

15 Push Press

50 DU

Then

25 burpee Buy Out

For Time

10-10-12

WOD

20 Mins to find 1 RM Deadlift

10-9-12

Strength

1 set Max Pull ups

 

WOD

Cal Row 1 Min Max Effort

Sit Ups  1 Min Max Effort

Front Squats 1 Min Max Effort

Rest 1 Min

x3

10-5-12

Strength

Pendlay Row

5x5


 

WOD

Amrap 12 Mins

Run 400 M

10 KB Swings

10-4-12

Strength

Clean Hi Pulls

5x3

 

WOD


Tabata

Ring Dips

Situps

20 seconds working 10 seconds to rest 8 Rounds Of Each

10-3-12

Strength

1a. 5x5 Strict weighted Pull ups sets must be done unbroken

1b. 5x5 Good Mornings

Rest 60 secs in between each exercise

WOD

5 Rep Max Back Squat

10-2-12

Strength

Snatch Pull

5x3

WOD

20 Jumping Squats

15 KB or DB Push press two arm

Row 500 M

3 Rounds For Time

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