CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

9-18-17

WOD

10 Rounds

10 Burpees

10 T2B

15 MIN TIME CAP

9-15-17

Happy Birthday Dick S

No Class @ 9 AM Tomorrow 9/16/17

Open Gym Tomorrow 10-11 AM

 

WOD

A.Deadlifts

5x3

 

B1.100 FT Farmers Carry

x3

 

B2.100 FT Weighted Zercher Lunges

x3

 

C1. Back Extensions

3x8-12

 

C2. Rower Rollouts

9-14-17

Saturday 9/16

No 9 AM Class

Open gym 10-11 AM

Skill

Handstand

WOD

12 MIN AMRAP

200 M Run

10 HSPU

1 Rope Climbs

9-13-17

 

WOD

With a 4 Minute clock

Run 400 M

Max DU

Rest 1 Min

With a 4 Minute clock

Row 500 M

Max DU

Rest 1 MIN

With a 4 Minute clock

Run 400 M

Max DU

Rest 1 MIN

With a 4 Minute clock

Row 500 M

Max DU

 

9-12-17

WOD

10 Min EMOM

{Squat} Clean And Jerk

Rest 5 Mins

Grace

30 Clean And Jerks

9-11-17

WOD

5 MIN MAX

CAL Assualt Bike

Rest 2 MINS

5 MIN Max

T2B

Rest 2 Mins

5 Min Max Rep

Cal Row

Rest 2 MINS

5 Min Max Rep

60 FT Prowler Pushes

9-8-17

WOD

A.Bench press

15 Mins Build up to 3RM

B1. Close Grip Bench press

5x5

B2. Barbell Row

4x8

C1. GHD Situps

3x10-15

C2.Skull Crushers

3x10-15

9-7-17

WOD

Power cleans 5-10-15

DU 25-50-75

Rope Climbs 1-3-5

For Time

 

Pullups Or C2B Pullups

10-15-20

Strict Pullups

5-10-15

 

9-6-17

Strength

15 Mins Build up to 3 RM

Back Squat

WOD

5 Rounds

5 Back Squats 75-80 % Of heaviest lift

Row 300/250 M

Rest 2 MINS

9-5-17

WOD

20 MINS EMOM

1 Power Snatch Start @ 40 % Of 1 RM and go up 5 lbs every min

Rest 5 MINS

5 mIn AMRAP

Power Snatch @ 65 % of todays heaviest lift


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