CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

8-22-18

WOD

10-8-6-4-2

Bench Press

Strict Pull-up

Rest 2 Mins between each set and add weight

30 Secs on 30 secs off

Tricep Smash

Weighted Sit-ups

Seal Walk

incline hammer curls

x3


8-21-18

WOD

5 Rounds

With 4 MIN Clock

100 FT Farmers Carry

100 FT Sled Push

100 FT Walking Lunge

As Many DU As Possible in remaining time

Rest 1 MIN

8-20-18

WOD

3 Rounds for time

Run 400 M

12 Fron Squats

Row 500 M

12 Push Jerks

8-17-18

WOD

50 Cal row

15 Power cleans

800 M Run

15 Power cleans

for Time

8-16-18

Happy Birthday Tony

 

WOD

A.Bench Press

3x8-12

B.1DB Incline Press

8,8,6,6

B2.Incline DB Row

10,10,8,8


3-4 Rounds

OH Walking Lunges with plate

20 Secs

Toe Touches

20 Secs

Seal Walks

20 Secs

GHD Situps

20 Secs




8-15-18

Happy Birthday Joel G

 

 

WOD

4 rounds for time

400 M Run

20/15 Cal Assault bike

50 FT Sled Push

Rest 1 MIN After each round

8-14-18

WOD

Crossfit Total

3 attempts to build up to heavy max weight must increase on each lift

Back Squat

Press

Deadlift

8-10-18

WOD

Toe taps

20 Secs

15 Secs MT Climbers

Broad Jumps

3-5

x3

Deadlifts

9x3 @ 65-70%

DB row

3x8-12

Back extensions

3x8-10

Russian Twists

20 secs

Plated toe touch

20 secs

Seal Walk

20 secs

Rest 1-2 Mins after each round

x3

8-9-18

WOD

20 MIN EMOM

1. Assault Bike 8-15 cals

2. Strict pull-up 2-8

3. DU 25-50

4. 50 FT Sled Push

Rest 1 MIN

8-8-18

Happy Birthday Mark D

 

WOD

42-30-18 Cal Row

21-15-9  Power Snatches

20 MIN Time cap

Page 6 of 163

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