CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

2-22-17

Happy Birthday Allyson B

 

WOD

15 Mins to Establish a heavy single on the Bench Press

Rest 3 Mins

2 Mins Max Bench Presses @ 70% Of heaviest single

After Party

Skull Crushers

3x11

Single Arm DB Rows

3x11

9-21-17

WOD

Run 800 M

Rest 1:1

Run 400 M

Rest 1:1

Run 200 M

Rest 1:1

Run 800 M

Rest 1:1

Run 400 M

Rest 1:1

Run 200 M

 

9-20-17

WOD

15 MINS to Establish 1 RM

Back Squat

Rest 5 Mins

As many back squats as possible in 2 MIns @ 70 %

goal is to keep the bar on the back for the whole 2 mins

After Party

DB side Bends

3x10-15

DB Hamstring Kickouts

3x10-15

9-19-17

WOD

20 MIN AMRAP

Clean And Jerk Ladder

10 Clean AND Jerks

Rest 1 MIN

10 Clean And Jerks

Rest 1 MIN

10 Clean And Jerks

Rest 1 Min

10 Clean and jerks

Rest 1 Min

AMRAP Clean And Jerks

 

9-18-17

WOD

10 Rounds

10 Burpees

10 T2B

15 MIN TIME CAP

9-15-17

Happy Birthday Dick S

No Class @ 9 AM Tomorrow 9/16/17

Open Gym Tomorrow 10-11 AM

 

WOD

A.Deadlifts

5x3

 

B1.100 FT Farmers Carry

x3

 

B2.100 FT Weighted Zercher Lunges

x3

 

C1. Back Extensions

3x8-12

 

C2. Rower Rollouts

9-14-17

Saturday 9/16

No 9 AM Class

Open gym 10-11 AM

Skill

Handstand

WOD

12 MIN AMRAP

200 M Run

10 HSPU

1 Rope Climbs

9-13-17

 

WOD

With a 4 Minute clock

Run 400 M

Max DU

Rest 1 Min

With a 4 Minute clock

Row 500 M

Max DU

Rest 1 MIN

With a 4 Minute clock

Run 400 M

Max DU

Rest 1 MIN

With a 4 Minute clock

Row 500 M

Max DU

 

9-12-17

WOD

10 Min EMOM

{Squat} Clean And Jerk

Rest 5 Mins

Grace

30 Clean And Jerks

9-11-17

WOD

5 MIN MAX

CAL Assualt Bike

Rest 2 MINS

5 MIN Max

T2B

Rest 2 Mins

5 Min Max Rep

Cal Row

Rest 2 MINS

5 Min Max Rep

60 FT Prowler Pushes

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