CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

7-22-14

Strength

Power Snatch

5x2

WOD

1 Min Max Cal Row

1 Min Max Rep Burpee Box Jump Over

1 Min Rest

x5

7-21

Strength

Back Squats

5x3

WOD

5 rounds For Time

5/5 Front Rack Lunges

10 T2B

7-18-14

Strength

deadlifts

2-3x8-10

WOD

200 FT Farmers Carry

200 Ft Bear Crawl

200 ft Farmers carry

200 Ft Crab Walk

For Time

 

Cool Down

400 M Run Or 500 M Row

7-17-14

 

Happy Birthday George

 

SKILL

Double Unders

 

 

WOD

21-15-9

Front Squats

Burpee over the bar

 

After Party

Bulletproof Shoulders

 


7-16-14

 

Happy Birthday Kelsea


 

WOD

Superset

seated DB Press

3x6-8

DB Side Bends

3x12

Rest 2 Mins Between each set

Then

Max Rep Strict Pullups

Max Rep Strict Pushup

x3

Rest 3 Mins Between each set

7-15-14

Strength

Power Cleans

5x3

WOD

Run 400 M

40 Abmat Sit-up

20 KB Swings

x3

7-14-14

Strength

Back Squats

3x5

WOD

Row 2000 M For Time

After Party

DB hamstring kickouts

3x12

7-11-14

 

WOD

DB Snatch 30 15 R /15 L

KB Step UP 30 15 R/ 15 L

DB Snatches 20

KB Step Ups 20

DB Snatches 10

KB Step Up 10

After Party

3x10 Back extensions

 

7-10-14

 

HAPPY 25th BIRTHDAY COACH LOVE!!!!!!

 

WOD

6-7 Intervals

Max Rep Strict PULLUPS

40 M Sled Push

Rest 1:1 OR 90 seconds

7-9-14

WOD

Row 1000 M

30 Bench press

30 Burpee

For Time

Strength

a1. DB Row

3x8-12

a2. Banded Tricep pushdowns

3x25

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