CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

12-8-17

WOD

20 MIN Every Min ON the MIN

1. Cal Assault Bike

2. Prowler Push

3.Shuttle Sprints

4.V-Ups

12-7-17

WOD

4 Rounds

Max BW Bench Press

MAX T2B

MAX DU IN 1 MIN

Rest 3 MINS After each round


12-6-17

WOD

Build Up to 70- 80% Then

1 min to complete 5 Deadlift @ 70-80 %

rest reminder of the minute

then you will have 1 min to do 5 Strict HSPU

rest reminder of the minute

x8

After Party

Back extensions

3x8

DB Side bends

3x10

12-5-17

3 Rounds For Time

30 Burpees

30 Dumbbell Walking Lunges

30 Dumbbell Snatches Alternating

12-1-17


Class Schedule

Thursday 11/30/17

530 AM Class

515 PM Class

630 PM Class

Friday 12/1/17

530 AM Class

Open GYM 8 AM

9 AM Class

Open Gym 430 PM-6PM

Saturday 12/2/17

Open Gym 10AM- 1130

Monday 12/4/17

530 AM Class

8 AM Open Gym

9 AM Class

515 PM Class

630 PM Class


 

WOD

50 Cal Row

30 Back Squats BW If possible or 60-70 Percent of 1 RM

50 KB Swings

30 Burpee Box Jumps

For Time


11-30-17


Class Schedule

Thursday 11/30/17

530 AM Class

515 PM Class

630 PM Class

Friday 12/1/17

530 AM Class

Open GYM 8 AM

9 AM Class

Open Gym 430 PM-6PM

Saturday 12/2/17

Open Gym 10AM- 1130

Monday 12/4/17

530 AM Class

8 AM Open Gym

9 AM Class

515 PM Class

630 PM Class


 

WOD

A.Bench Press

5-4-3-2-1

B1.DB Row

3x8-12

B2.DB One arm Press

3x8-12

C1.Skull Crushers

3x8-12

C2.Bicep Curls

3x8-12

C3.Rower Rollouts

3x8-12

After Party

If you have time left over spend 3-5 Mins per side Barbell smash on the quads

11-29-17

Class Schedule

Thursday 11/30/17

530 AM Class

515 PM Class

630 PM Class

Friday 12/1/17

530 AM Class

Open GYM 8 AM

9 AM Class

Open Gym 430 PM-6PM

Saturday 12/2/17

Open Gym 10AM- 1130

Monday 12/4/17

530 AM Class

8 AM Open Gym

9 AM Class

515 PM Class

630 PM Class


WOD

20 MIN AMRAP

25 FT Walking LuNGE

8 Burpees

25 FT Walking Lunge

8 T2B

11-28-17

WOD

Deadlift

5x5

Then

3 rounds for time

Row 750 M

75 DU

11-27-17

 

WOD

4 Rounds

1 MIN Max cal Assault Bike

1 MIn Max Wall Balls

1 MIn Max Rope Climbs

1 min max V-ups

1 min Rest

11-22-17

THIS WEEKS SCHEDULE

Wednesday 11/22/17

530 AM

9 AM

Kids Class 10 AM

230 PM

Thursday 11/23/17

7 AM Class Only

Friday11/24/17

8 AM open gym

9 AM Class Friday

Saturday 11/25/17

9 AM Class

 

WOD

15 MIN AMRAP

250 M Row

10 Push Presses

15 GHD SituPs

After PArty

Side Bends

3x10

Bent Over row

3x10

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