CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

4-20-15

 

No 245 Class All Week

Kids Class will be at 10 AM Mon, Weds, Fri

all Other classes are on This week

2-17-15

Strength

Cleans

10x3

rest 30 Secs after every set

WOD

4 Rounds

20 Burpee

Run 400 M

4-16-15

Strength

Front Squat

5x3

WOD

21-18-15-12-9-6-3

Cal Row

Wall Balls

Situps

4-15-15

WOD

Chelsea

5 Pullups

10 Pushups

15 Air Squats

complete a round every min if you miss a round rest the very next one and then come back in

cool down Run 800 M

4-14-15

Strength

Snatch

10x3 rest 30 secs after each set

WOD

15 Min alternate each min

3 Wall walks

10-15 KB Swings

30 Russian Twists

4-13-15

Strength

Push Jerk

5x3

WOD

20 Min Amrap

7 clean and jerks

Run 400 M

4-10-15

Strength

Weighted Dips

3x8-12

WOD

Nate

20 MiN Amrap

2 Muscle Ups

4 HSPU

8 KB Swings

4-9-15

Strength

Pistols

3x8-12

WOD

20 Min AMRAP

Row 15 Mins for Max Distance

Then 5 Mins to find Max Weight Back Squat

Score is meters rowed+Back Squat Weight

4-8-15

Skill

Jump Rope

WOD

100 DU

10 Squat Cleans

80 DU

8 Squat Cleans

60 DU

6 Squat Cleans

40 DU

4 Squat Cleans

20 DU

2 Squat Cleans

4-7-15

Strength

Archer Pushups

3x8-12

WOD

40 Burpee

Row 1000 M

20 Burpee

Row 500 M

10 Burpee

Row 250 M

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