CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

12-22-18

WOD

12 days of Christmas

1 Snatch

2 HSPU

3  Front Squats

4 Box Jumps

5 Hang power cleans

6 Pullups/C2B

7 Deadlifts

8 Wall Balls

9 KB Swings

10 Single Arm KB Lunge Steps

11 Burpees

12 T2B

45 MIN CAP

12-21-18

WOD

1 MIN MAX Cal Bike

1 MIN MAX Alternating DB Snatches

1 MIN MAX Russian Twists

1 MIN MAX Air Squats

1 MIN MAX Sit-ups

Rest 1 MIN

x4

12-20-18

WOD

Back Squat

5x5

Bench Press

5x5

8 MIN AMRAP

Turkish Get Ups 5 Left arm

Turkish Get Ups 5 Right ArM

15 V-Ups

12-19-18

Happy Birthday Kelly W

WOD

Deadlifts

5x5

Then

For Time

Row 1000 M

30 GHD Situps

150 DU

12-18-18

Happy Birthday Will B

WOD

7 Rounds

1 MIN Max Cal Row

1 MIN Burpees Over the rower

1 MIN Rest

After Party

20 Plated Toe Touches

10 Plank Ups

10 Side Plank Ups Left

10 Side Plank Ups Right

x2-3

12-17-18

WOD

3 Rounds

10 Pullups

10 Power Snatches

10 min time cap

rest 3 minutes

3 Rounds

10 Toes to Bar

10 Power Cleans

10 min time cap

12-15-18

WOD

in teams of 2

300 wallballs for time

Every time you drop the ball you must do 15 Partner Sit-uops

20 Min Time Cap

12-14-18

WOD

Assault Bike 50/40 Cals

25 Burpee Box jumps

Row 60/50 Cals

25 Burpee Box jumps

For time

20 Min TIME CAP

12-13-18

 

WOD

Back Squat

10 @ 55%

8 @ 65%

6 @ 75%

4@ 80%

2@ 85 %

Then

10 MIN AMRAP

50 FT Walking Lunges

10 Alternating DB Snatches

50 FT Bear Crawl

12-12-18

WOD

1 Min Max Cals on Assault Bike

1 Min Max Russian Swings

1 MIN Max DU

1 MIN Max T2B

Rest 1 MIN

x5

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