CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

1-24-18

WOD

Fpr Time

10 Power Snatches

30 Wall Balls

8 power snatches

25 Wall Balls

6 Power snatches

20 Wall balls

4 power snatches

15 Wall Balls

2 Power snatches

10 Wall Balls


After Party

Barbell Row

3x8-12

DB side bends

3x8-12

1-23-18

WOD

1 clean and Jerk

x10 every 90 secs

Assault bike Intervals

45 sec sprint 15 sec rest

x6

30 Secs Sprint rest 30 Secs

x6

15 secs sprint 15 secs rest

x6

1-22-18

Happy Birthday Frankie V

 

WOD

5 rounds

Row 500 M

15 Burpees Over the rower

20 V-Ups


1-19-18

WOD

60 Cal Row

50 KB Swings

40 walking Lunges with KB

30 GHD Situps

20 Dips

100 FT Bear crawl

1-19-18

WOD

60 Cal Row

50 KB Swings

40 walking Lunges with KB

30 GHD Situps

20 Dips

100 FT Bear crawl

1-18-18

WOD

10 min EMOM

1 hang snatch +1 snatch


9 min amrap

15 deadlift

10 T2B

5 Power snatches


1-17-18

Open gym 8 am -10 30 AM Today 1-17-18

No Kids Class

there will be 515PM Class

WOD

Back Squats

5 rounds

2  Reps every 3 mins all should be 85 % or above

Bench Press

5x2 @ 80-85 %

Split squats

3x10/10

DB Row

3x8-12

Skull Crushers

3x8-12

1-16-18

WOD

 

Row 500 M

50 DU

10 clean and jerks

x3

 


1-15-18

WOD

4 Rounds

30 Cal Row

20 Wall Balls

10 Burpee Broad Jumps

After Party

Dumbbell Side Bends 3x10/side

Lateral Band Raises 3x10/side

1-13-18

WOD

DT

5 rounds

12 Deadlifts

9 hang Cleans

6 Shoulder to Overhead

 


Schedule

Thursday 1-11-18

530 AM Class

Open gym

5-7 PM

Friday 1-12-18

530 AM Class

Open Gym

9-11 AM

515 PM Class

Saturday 1-13-18

9 Am Class

Open gym

10-11 AM

Monday 1-15-18

Class 9 AM

open gym

10-1130 AM


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