CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

3-2-18

WOD

18.2

12 MIn TIME CAP

1-10

DB Squats

Burpees Over the bar

In remaining time of the 12 MINS find 1 RM Clean

3-1-18

WOD

Front squats

3x10 @50-60 % of 1 RM

Strict Press

5x5

Front Rack Lunges

3x10/10

Ring Rows

3x10

5 MINS max Cal Assault Bike Or 5 MIns max cal row

2-28-18

WOD

10 MIN EMOM

2-3 Power cleans

Rest 5 MINS

Every 2 MINs for 12 mins 6 sets

Sets 1-2- 5 Reps @ 75 %

Sets 3-4- 4 reps @ 80%

Sets 5-6- 8 Reps @ 60-70%

after party

Barbell rows

3x10

DB Side Bends

3x10

2-27-18

WOD

1 MIN Max cal assault Bike

1 MIN Max Wall Balls

1 MIN Max Russian Swings

1 MIN Max DU

Rest 1 MIN

x4

After Party

10 Plank UPS

10 Side Planks Ups

10 Side Plank Rotations

x2

2-26-18

WOD

18.1

20 MIN AMRAP

8 T2B

10 DB Clean And jerk 5R/5L

14/12 Cal Row

If you completed 18.1 on Saturday then you will be doing 17.1

10 DB Snatches

15 Burpee Box Jumps

20 DB Snatches

15 Burpee box Jumps

30 DB Snatches

15 Burpee Box Jumps

40 DB Snatches

15 Burpee Box Jumps

50 DB snatches

15 Burpee Box Jumps

20 MIN TIME CAP

2-23-18

WOD

Deadlifts

9x3 @70 %

Strict Press

5x3

Barbell Bent Over Row

3x10

Band Hip Thrusts

3x10-20

GHD Situps

3x10

After Party

if time left

Bike OR Row

5-10 MINS

2-22-18

WOD

18 MIN AMRAP

Row 30 Cals

20 V-ups

10 HSPU

After Party

DB Side bends

3x8-12

Banded Lateral Raises

3x8-12


2-21-18

Happy Birthday Michael W

 

WOD

7 MIN AMRAP

15 DB Snatches

30 DU

Rest 5 MINS

7 MIN AMRAP

21 cal Row

15 KB Swings


2-20-18

WOD

Bench Press

5x5

Then

3 rounds for time

15 OHS

15 Burpees Over the Bar

2-19-18

Happy Birthday Tran N

 

Class schedule tomorrow 2/19/18

 

530 AM

9 AM

10 15 AM Kids class

515 PM Class

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