CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

12-3-18

Partner WOD

Cindy

20 Min AMRAP

5 Pullups

10 pushups

15 Air Squats

12-1-18

WOD

in Teams of 2 10 MIns of rowing switch off every 250 M

Then

IN 10 MINS

10-15-20-25-30-35-40-45

Partner Wall Balls

10-15-20-25-30-35-40-45

Partner Situps

11-30-18

Happy Birthday Kathy E

WOD

10-9-8-7-6-5-4-3-2-1

Power cleans

After each set

10 Push ups

25 DU

11-29-18

WOD

Back Squat

In 15 Min Build up to heavy Triple

Then

30-20-10

Assault Bike

KB Swings

V-Ups

11-28-18

WOD

15 MIN AMRAP

15/12 Cal Row

10 Alternating DB Snatches

7 Burpee Box Jumps

After Party

DB Hamstring Kickouts

3x10/10

DB Side Bends

3x10/10

Weighted sit-ups

3x10-20

11-27-18

WOD

Bench press

Tale 15 Mins build up to heavy Single

One Arm DB Row

4x8

One arm DB press

4x8

Plated Toe touches

4x10-20

Band Tricep Push downs

3x25

DB Curls

3x8-12

GHD Situps

3x10-15

seal walks

3x50-100FT

11-26-18

WOD

Deadlifts

9x3 @65-70 %

12 MIN EMOM

Minute 1. 10 Knees to Elbows

Minute 2. 10 DB Cleans

Minute 3. 10-15 Cals ON Assault Bike

11-23-18

WOD

Teams of 2

1500 M row switch every 250 M

100 Wall Balls

100 KB Swings

100 Box Jump Overs

100 Partner Sit-ups

25 MIN Time Cap

11-21-18

Wednesday Schedule

Only three classes

530 AM Class

9 AM Class

515 PM Class

 

WOD

Jackie

Row 1000 M

50 Barbell Thrusters

30 Pullups

After party

Plated Toe touches

3x20

Lateral Raises

3x10

 

 

 

 

Thursday Schedule

8 AM Class ONly

Friday Schedule

9 AM Class

Open gym 10-11 AM

Saturday Schedule

8 AM Class

Open gym 9-10 AM

11-20-18

WOD

Bench Press

IN 15 mins Build Up to heavy Double

Incline Press

3x8-12

Barbell Bent over Row

3x8-12

3 Rounds

seal Walks

50-100 FT

Skull Crushers

10-15 Reps

Weighted Bear Crawl

50-100 FT

GHD situps

10-15 Reps

Page 7 of 172

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