CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

7-23-18

WOD

10 Mins to Build up to Heavy Strict press Single

Then

2 rounds for reps

2 Mins Max Strict pull-ups

Rest 1 MIN

2 Mins Max Pushups

Rest 1 MIN

2 MINS Max Front rack KB Walk Every 50 FT IS a Rep

Rest 1 MIN

 

 

 

7-21-18

8 AM Class Reminder

 

WOD

Partner 1

400 M Run

Partner 2

7 Burpee

7 Deadlifts

7 Power Cleans

7 Front Squats

7 Shoulder to OH

20 MIN AMRAP


7-20-18

WOD

Deadlifts

9x3 @ 55-65%

10 Rounds

Assault Bike

30 Sec Sprint

1 MIN Rest

After Party

One Arm DB Rows

3x8/8

GHD Back Extensions

3x8

7-19-18

WOD

For time
400m Sandbag run

Then, 3 rounds:
15 DB Bench press
20 DB weighted ab-mat sit-ups
100′ DB overhead walking lunge
150′ DB Farmer’s carry

400m Sandbag run

7-18-18

WOD

20 MIN EMOM

1. Shoulder Press

2-3 Reps

2. Strict Pullups

2-10 Reps

3. Cals On rower/ Bike

12-20 Cals

4. Rest

After Party

Russian Twists Throws

3x20 secs Per side

7-17-18

WOD

20 MIN AMRAP

Row 250 M

Plate Push 50 FT

Run 200 M

Seal Walk 50 FT

AFTER Party

BANDED Lateral Raises

3x10

DB Side Bends

3x10

7-16-18

WOD

5 rounds

15 T2B

10 Front Squats

Rest 2 MINS After each Round

ADD Load After each round

Example

95/65

115/75

135/95

155/105

185/125

7-14-18

REMINDER

Class tomorrow is at 8 AM

 

WOD

In teams of 2

Partner 1 MILE RUN

50 Power cleans

Partner holds barbell In front rack

60 Partner Burpees

For time

7-12-18

WOD

15-12-9-6-3

Back Squats

Deadlifts

After Party

20 Tuck Ups

20 V-ups

20 Flutter kicks

20 Side Plank Ups 10 each side

x2

7-11-18

WOD

As many reps as possible in 6 Mins
25 Double unders
3 Pull-ups
25 Double unders
6 Pull-ups
25 Double unders
9 Pull-ups
25 Double unders
12 Pull-ups
Continue in this fashion until the clock hits 6 Mins

5 Mins Rest

As many reps as possible in 6 Mins
3 Cal Bike or row
3 Handstand push-ups
6 Cal Bike or row
6 Handstand push-ups
9 Cal Bike or row
9 Handstand push-ups
12 Cal Bike or row
12 Handstand push-ups
Continue in this fashion until the clock hits 6 Mins

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