CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

10-2-17

WOD

Back Squat

5x3 @80%

3 Rounds

3 Rope Climbs

15 Thrusters

10 MIN Time Cap

9-29-17

Saturday 9-30-17

 

No 9 AM Class

 

there will be Open Gym 10-11 AM and a Wod

 

will be

 

posted on box command


 

WOD

Bench Press

5x3

Deadlifts

5x3

For time

2000 M Row

9-28-17

Saturday 9-30-17

 

No 9 AM Class

 

there will be Open Gym 10-11 AM and a Wod will be

 

posted on box command

 

WOD

Push Press

5x3

Then

in 90 Secs Do as Many rounds as possible of

5 Hang Power Cleans

5 Shoulder to OH

Rest 90 Secs After each round

x5

9-27-17

Strength

Weighted Pullups

5x3

WOD

100 DU

Run 1 MIle

100 DU

For Time

9-26-17

HAPPY BIRTHDAY Christine M

WOD

15 Mins To Build up to a Heavy Single on the Back Squat

Rest 5 Mins

2 Mins Max Back Squats @75 %

After Party

Walking Lunge Steps

3x50-100 FT

DB Side Bends

3x10

9-25-17

Happy Birthday Steve B

WOD

4 Rounds

500 M Row

12 HSPU

3 Rope Climbs

20 MIN TIME CAP

2-22-17

Happy Birthday Allyson B

 

WOD

15 Mins to Establish a heavy single on the Bench Press

Rest 3 Mins

2 Mins Max Bench Presses @ 70% Of heaviest single

After Party

Skull Crushers

3x11

Single Arm DB Rows

3x11

9-21-17

WOD

Run 800 M

Rest 1:1

Run 400 M

Rest 1:1

Run 200 M

Rest 1:1

Run 800 M

Rest 1:1

Run 400 M

Rest 1:1

Run 200 M

 

9-20-17

WOD

15 MINS to Establish 1 RM

Back Squat

Rest 5 Mins

As many back squats as possible in 2 MIns @ 70 %

goal is to keep the bar on the back for the whole 2 mins

After Party

DB side Bends

3x10-15

DB Hamstring Kickouts

3x10-15

9-19-17

WOD

20 MIN AMRAP

Clean And Jerk Ladder

10 Clean AND Jerks

Rest 1 MIN

10 Clean And Jerks

Rest 1 MIN

10 Clean And Jerks

Rest 1 Min

10 Clean and jerks

Rest 1 Min

AMRAP Clean And Jerks

 

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