CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

8-13-12

Strength

Squat Cleans

5x3

WOD

10 squat cleans

25 DU

8 Squat Cleans

25 DU

6 Squat Cleans

25 DU

4 Squat Cleans

25 DU

2 Squat Cleans

25 DU

8-10-12

WOD

20 Mins to find your 1 rep max Back Squat

Then

1a 3 x 1 min plank

1b 3 x 45 sec Handstand Holds

1c 3 x 30 sec bridge up hold

8-9-12

Skill

OHS

WOD

Row 1000 M

50 box jumps

50 Sumo deadlift high pulls

run 800 M

8-8-12

Strength

Bench press 5x5

 

WOD

12 min amrap

50 DU

25 Abmat situps


8-7-12

Skill

Clean

 

WOD

15 Power cleans

400 M run

x3


8-6-12

Skill

OHS

WOD

21  15   9

KB Swings

Burpees

8-3-12

WOD

Row 500 M repeats

x4

plank 1 min in between

rest 1 min


8-2-12

Strength

5x5 Deadlifts
WOD

12 Min amrap

10 HSPU
10 Box jumps

8-1-12

Skill

Clean and Jerk

 

WOD

15 Wall Balls

15 KB Swings

Run 400 M

X3

7-31-12

 

 

 

WOD

30 DU

20 Abmat Situps

10 lunges

15 Min amrap


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