CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

2-15-19

WOD

1 MIN Max cals assault Bike

1 Min Max Slam Balls

1 MIN Max Pushups

1 MIn Max Walking Lunges

1 MIN Max V-Ups

Rest 1 MIN

x4

2-14-19

WOD

8 MIN AMRAP

8 Power cleans

8 STOH

105/75 Max

Rest 2 MINS

6 MIN AMRAP

6 Power Cleans

6 STOH

115/85 Max

Rest 2 MINS

4 MIN AMRAP

4 Power Cleans

4 STOH

135/95 Max

2-13-19

WOD

One arm DB Row

4x10

Close Grip Bench Press

4x8

Tempo Air Squats

4x15

2020

Hamstring Curls

4x20 Per side

Russian Twists

20 Secs

rest 10 Secs

DB Abb Press

20 Secs

Rest 10 Secs

DB weighted toe touches

20 Secs

Rest 1 MIN

x2

2-12-19

DUE to Weather Today

 

I will be keeping the gym open all throughout the morning until 2 PM.

 

After that the gym will be closed for the rest of the day.


 

Please check the website an Hour before each class.

 

 

 

WOD

5 rounds

3 Minutes on 2 Mins off

30 DU

20 Wall Balls

10 Burpees

2-11-19

WOD

Back Squat

15 MINs to Establish Heavy single

Then

15 MIN EMOM

Rowing

30 Secs At Sustainable pace

20 Secs At Moderate to Challenging pace

10 Secs Sprint

2-8-19

WOD

12-10-8-6-4

Hang Snatch

4-8-12-16-20

T2B

Row Cals

20/18 After each round

2-7-19

 

Happy Birthday Matt D

 

 

WOD

Front Squat

15 Mins to build up to heavy Double

Deadlifts

9x3 @ 65-70 %

Then

5 MIN Max Cal Assault Bike

After party

Band Hamstring Curls

3x20/20

2-6-19

WOD

Bench Press

5x5 @ 70-75 %

Then

3 Rounds For time

Row 500 M

20 Alternating DB Snatches

100 FT Walking Lunge

2-5-19

WOD

12 MIN EMOM

1 Power Clean + 1 Hang Clean

Then

50-40-30-20-10

Annie

DU

Situps

2-4-19

WOD

Strict Press

3x10 @ 60%

Then

3 Rounds For Time

20 KB Swings

20 Burpees

20 Goblet Squats

Use the same KB to for both swings and squats

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