CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

4-17-14

Strength/Skill

Turkish Getups for 10 Mins alternating sides

This is not for max rep or load but quality of movement, build the load as you go


WOD

4 Rounds For Time

Row 500 M

Run 400 M

4-16-14

Skill

Work On HS Progressions on the wall

 

WOD

For Time

50 Cal Row

40 Box Jumps

30 Toes To Rings

20 Strict HSPU

10 Bar Muscle Ups/ Or 20 C2B Pull-ups

 

After Party

BulletProof Shoulders

4-15-14

Strength

Back Squat

3x10 Increase By Feel

WOD

4 Rounds For Time

20 DB Snatches Alternating

30 Abmat Sit-ups

40 DU

4-14-14

WOD

Elizabeth

21-15-9

Power Cleans

Ring Dips

4-11-14

WOD

14 Mins EMOTM

Even Min 3-6 DB Bench Press

ODD Min 3-6 Strict Pullups

After Party

Row 500 M Cool Down

4-10-14

WOD

Back Squats

5x5

Front Rack Step Ups

3x10

Toe Touches

3x25

4-9-14

WOD

15 Min Amrap

5/5 DB Power Snatches

10 Knees to Elbows

Run 400 M

 

After Party

Bulletproof Shoulders

4-8-14

WOD

Row 1000 M

20 Burpee Box Jumps

Row 500 M

30 Burpee Box Jumps

For Time

 

After Party

Russian Twists

3x20


4-7-14

WOD

High Hang Cleans

5,5,5,3,3,3,1,1

Glute squeezes

100 Reps

DB Kickouts

3x10

Banded Hip Thrusts

3x15-20

4-4-14

WOD

10 Mins

40 Secs On 20 Secs Off

5 KB Swings

Max DU

After Party

1000 M Row

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