CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

10-4-18

WOD

5 rounds for time

50 DU

200 M RUN

20/15 Cals on Bike Or Rower

Rest 3 MINS Between each round

10-3-18

WOD

Bench Press

15 MINS to Build up to heavy Double

incline DB Row

3x8-12

incline press

3x8-12

3 rounds

inverted rows

10-15 Reps

band tricep smash

25 reps

DB Side Bends

10/10 Reps

Seal Walk

50-100 FT

10-2-18

WOD

EMOM

1. Assault Bike Cals 5-15

2. Wall Balls 10-20

3. DB Snatch Alternating 10-20

4.Burpees 5-15

Rest 1 MIN

x5

10-1-18

WOD

50 Cal Row

45 Pushups

40 GHD Situps

35 Pullups

30 HSPU

20 MIN TIME CAP

9-29-18

Happy Birthday Corey A

 

WOD

Run 400 m

21 KB Swings

21 T2B

Run 400 M

15 KB Swings

15 T2B

Run 400 M

21 KB Swings

21 T2B

9-28-18

WOD

3 rounds

21 CAL ROW

15 Front Squats

12 Pullups

9 HSPU

9-27-18

WOD

Run 400 M

20-DB Snatches

10 Burpee Box Jumps

x4

9-26-18

WOD

Bench Press 15 mins to Build up to heavy Triple

One Arm Press

3x8-12

One arm Row

3x8-12

DB Seated Incline Curls

3x8-12

Skull Crusher

3x8-12

DB Side Bends

3x8-12

Plated Toe touches

3x20

9-25-18

WOD

3 Rounds

Row 750 M

Hang Power Cleans 12

75 DU

2 MIN Rest after each Round

9-24-18

 

WOD

Back Squat

9x3 @ 65 %

2 Rounds for time

Row 500 M

25 Burpees Over the rower

Page 7 of 168

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