CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

10-16-17

Happy Birthday Maura F

 

WOD

3 rounds

Row 500 M

20 GHD Situps

Run 400 M

After Party

DB Bench Press

3x12

DB Row

3x12

10-13-17

Strength

Deadlifts

5x2-3 @ 80-85%


WOD

Christine

500 M Row

12 Deadlifts

21 Box Jumps

10-12-17

WOD

in 10 Mins Run 1 Mile

As many T2B As Possible in remaining time

Rest 2 Mins


in 6 Mins Run 800 M

As many KB Swings As Possible in remaining time

Rest 2 Mins


in 4 Mins Run 400 M

As many T2B As Possible in remaining time

Rest 2 Mins


in 2 Mins Run 200 M

As many KB Swings As Possible in remaining time

10-11-17

Happy Birthday Michael R

 

IN 15 MINS build up to a heavy single on the Front Squat

Then Rest 5 Mins

2 MIN AMRAP @ 60 % Of todays heaviest single

goal is to hold bar in the front rack for the entire two mins maintaining a consistent pace


Rest 3 MINS


Row Max cals in 5 Mins

10-10-17

WOD

Five rounds for max reps of

Body weight bench press

Pull-ups

3-4 Mins Rest between each Round

 

After Party

42 Burpees For Time

10-9-17

 

9 AM Class ONLY MONDAY 10/9/17

10-6-17

Strength

Deadlift

5x5

WOD

10 MIN AMRAP

10 DB Snatches R ARM

10 Walking Lunges R ARM

10 DB SNATCHES L ARM

10 Walking Lunges L ARM

10-5-17

Skill

HS Walk

WOD

5 Rounds

Run 400 M

10 Single Arm Push Presses Right Arm

10 Single Arm Push Presses Left Arm

10-4-17

Strength

Bench Press

5x5

WOD

12 MInS

Run 1 MIle

max Burpee Box Jumps In remaining Time

10-3-17

WOD

20 Min Window Teams of 2

Partner 1 Rows 3 Cals 1 Power Clean

Partner 2 Row 3 Cals 1 Power clean

Partner 1 Row 6 Cals 2 Power Cleans

Partner 2 Row 6 Cals 2 Power Cleans

Partner 1 Row 9 Cals 3 Power Cleans

Partner 2 Row 9 Cals 3 Power Cleans

Partner 1 Row 12 Cals 4 Power Cleans

Partner 2 Row 12 Cals 4 Power Cleans

Keep Adding 3 Cals and 1 Power Clean each Round

one person works while the Other Rests

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