CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

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

10-1-12

Strength

Clean Pulls 5x3

 

WOD

10 Front Rack lunges

30 DU

4 Rounds For Time

9-28-12

 

WOD

10 Unbroken Front Squats @ 60 to 70 % of your 1RM

400 M Run All Out

rest 1:1

x4

9-27-12

 

WOD

Strict Press

7x3

 

 

6/26/12

WOD

30 Burpee buy in

then

2 Cleans

50 Du

4 Cleans

40 DU

6 Cleans

30 DU

8 Cleans

20 DU

10 Cleans

10 DU

Then

30 Over the Box Jumps have to land on top of the box

For Time

All Cleans Are Hang Power Cleans

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180

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box-command

 

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