CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

3-21-19

WOD

5x5 Back Squat @70-80 %

5x5 Bench Press @70-80%

Box Step Ups

3x8/8

Reverse Lunge step

3x8/8

Band Tricep Extensions

3x20

Hammer Curls

3x10

3-20-19

WOD

21-15-9

Cal Assault Bike

15-12-9

C2B Puulps

For time

Rest 5 mins

21-15-9

KB Swings

Burpees

for time

3-18-19

WOD

Chief

3 MIN AMRAP

3 Power cleans

6 Pushups

9 Air Squats

Rest 1 MIN After Each Round

x5

3-16-19

WOD

Tabata This 20 Secs on 10 Secs Off x8

Bike

Slam Ball

Situps

HSPU

Ring Rows

3-14-19

WOD

Back Squat

3x10 @ 45-55%

3 Rounds

Row 500 M

20 alternating Lunge steps

10 Power Cleans

3-13-19

WOD

Every MIN on the Min for 25 MINS

1. Cal Row

2. Push Jerks

3. Box Jumps

4. V-Ups

5. Rest

3-12-19

WOD

Bench Press

5x2 @ 80-90 %

DB One arm rows

4x8

Then

10 MIN AMRAP

30 DU

10 Ring Dips

3-11-19

WOD

In Teams Of two you Go I Go

21/18 Cals on Assault Bike

15 T2B

9 Power Snatches

x4

Rest 1:1

3-7-19

WOD

Bench Press

5x5 @ 65-75%

Then

1 MIN Max cals Assault Bike

1 MIJN Max Russian Swings

1 MIN Max Box Steps Ups

1 MIN Max Situps

x4

3-6-19

WOD

20 Sec hurdle Hops

20 Sec Toe taps

5 Broad jumps

x3

Back Squat

10-8-6-4-2

Strict Pullups

10-8-6-4-2

Rest 2-3 Mins after each set


GHD Situps

3x10

Reverse Front Rack Lunges

3x8/8

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