CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

11-13-17

WARMUP

3x15-30 Sec HS Holds

3x15-30 Sec top of ring row hold

Then

6 MIN Amrap

20 Cals

20 V-Ups

20 Air Squats

rest 2 MIns

WOD

4 MIN AMRAP

5 C2B Pullups

5 Front Squats

Rest 2 MINS

4 MINS

125 DU

10 Shoulder to Overhead

Max T2B

11-10-17

Friday 11/10/17

No 515 PM Class

no 630 PM class

all Morning Classes are still On as scheduled

Saturday 11/11/17

Open Gym 10AM-1130AM

NO 9 AM Class

 

WOD

Bench Press

9x3 @ 70 %

10-1

Pullups

Burpees

For time

11-9-17

Friday 11/10/17

No 515 PM Class

no 630 PM class

all Morning Classes are still On as scheduled

Saturday 11/11/17

Open Gym 10AM-1130AM

NO 9 AM Class

WOD

18 MIN AMRAP

Row 250 M

8 Hang Cleans

16 Russian Swings

After Party

See Saw KB Presses

3x8-12

DB Row

3x8-12

11-8-17

WOD

20 MIN AMRAP

5 Deadlifts

10 Pushups

15 Box Jumps

 

After Party

BulletProof Shoulders

11-7-17

Back Squats

5x2 @ 80-85 %

WOD

5 rounds

Row 20/16 Cals

15 Wall Balls

10 GHD Situps

Rest 1 Mins

11-6-17

Strength

12 Mins to build up to 1 Rep Max Strict Press

Rest 5 Mins

5 Min AMRAP

30 DU

10 DB Shoulder Press

11-3-17

WOD

Rest 1:1 After each Run

Run 200 M

Run 400 M

Run 600 M

Run 800 M

Run 1 Mile

Happy Friday!!!!!!

11-2-17

Strength

Deadlifts

3x8-12 @ 70%

15-20 MINS Of running clock do as many rounds as possible rest when needed

30 Secs Strict Pullups

30 Secs Pushups

45 secs Air squats

10 V-Ups

10 side Plank Ups

10 Side Plank Reach Throughs

10 Hollow Rocks

11-1-17

happy Birthday Junior V

 

Strength

Bench Press

5x2 @ 80-82.5%

WOD

5 Rounds

7 Bench Press

Row 300 M

Rest 1:1

10-31-17

Happy Birthday Bill W

 

No 630 PM Class tonight

 

15 Mins to Build up to heaviest clean and jerk

Rest 5 Mins

every 2 Mins for 5 rounds 2 cleans +1 Jerk @ 55% 60% 65% 70% 70% of todays heaviest clean and jerk

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