CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

9-18-18

WOD

24 MIN EMOM

1. 8-15 Cals on Rower

2. 5-10 Pullups

3. 25-50 DU

4. 5-10 Burpees

9-17-18

WOD

5 rounds for Time

400 M Run

25 Situps

15 KB Swings

9-14-18

WOD

20 MINs

Run 800 M

Then

AMRAP

5 Power Cleans

10 Russian Swings'

30 DU

9-13-18

WOD

5 Rounds for time

Run 400 M

DB Snatches (Alternating)

20-18-16-14-12

AFTER PARTY

Bullet Proof Shoulders

9-12-18

WOD

Bench Press

3x8-10 @70-75%

DB One ARM Row

3x8-12

DB One ARM Bench Press

3x8-12

3 Rounds

Band Tricep Smash

30 secs

DB Hammer Curls

30 secs

Russian Twists

30 secs

Chin ups

30 secs

9-11-18

WOD

5 Rounds with a 4 Min Running Clock

100 FT Farmers Carry

100 FT Sled Push

100 FT Walking Lunge

MAX T2B/Max Cal Assault Bike

2 MIN Rest

9-10-18

WOD

3 Rounds for Max Reps

1 Min of Max Cal Row

1 min Of Max Wall balls

1 min of Max Burpees

1 min of max Medball Situps

1 min of max Hang Power Cleans

1 min Rest


9-7-18

WOD

Run 800 M

Rest 1:1

Run 600 M

Rest 1:1

Run 400 M

Rest 1:1

Run 200 M

Rest 1:1

Run 400 M

Rest 1:1

Run 600 M

Rest 1:1

800 M

30 MIN TIME CAP

9-6-18

WOD

Bench Press

9x3 @65 %

DB Flat Bench

5x5

DB Double Incline Row

4x8

Inverted Row

3x10-12

Plate Push

3x50 FT

Seal Walk

3x-50

PLsted toe touches

3x20

9-5-18

3 rounds

0:00-2:00 10-20 Cals Assault Bike

2:00-4:00 5-15 Burpee Box Jumps

4:00-6:00 Run 400 M

6:00-8:00 Pistol Squats 5-15 Per Leg

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