CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

8-29-14


Class Monday Is @ 9 AM

 

 

 

Strength

Power Cleans

5x3

DB Row

3x8-12

WOD

Row 2000 M Or Run 1 Mile For Time

8/28/14

Strength

Bench Press 3x5

WOD

Max Rep Back Squats (70-80%)

Max Burpee Box Jumps In a Minute

x5

Johns a butthead

8-27-14

WOD

Run 800 M we start the 10 Sets when everyone is back

10x20 Secs On 20 Secs Off Alternating

Chin Over Bar Holds

Ring Plank Holds

Rest 2 Mins

10x20 Secs On 20 Secs Off

Top Of Dip Hold

YTA 10 Secs on Y 5 Secs T 5 Secs A

Run 800 M

rest 2 mins

Accumulate

2-3 Mins Of L Sit Holds

8-26-14

Strength

Deadlift

3x5

WOD

5 Round

75 Foot Sled push

max Rep T2B Or Strict Pullups

Rest 90 Secs Between Rounds

8-25-14

 

 

Fall Schedule Starts Tuesday August 26th

530 Am

8 Am

245 Pm

345 Pm Kids Class Monday, Wednesday, Friday

530 PM

630 PM

 

 

 

Strength

Back Squat

3x5

WOD

10 Min Amrap

10/10 OH Lunges with a plate

10 Dynamic Pushups

8-22-14

 

 

Fall Schedule Starts Tuesday August 26th

530 Am

8 Am

245 Pm

345 Pm Kids Class Monday, Wednesday, Friday

530 PM

630 PM



 

 

 

Strength

Deadlift

5x3

WOD

10 Min Amrap

5 Sand Bag or KB Squats

10 Russian Swings

15 Abmat Situps

8-21-14

WOD

10x20 Secs On 20 Sec 20 Secs Off Alternating

Ring Planks

HS Holds Facing the wall

Rest 2 Mins

10x20 secs On 20 secs off Alternating

L Sits

Bottom of the dip Holds

Then

Superset

YTA

3x30 Secs 10 sec each position

KB Side bends

3x10

8-20-14

Strength

Push press

5x3

WOD

4 Rounds

400 M Run

Max Rep DB Rows OR Strict Pullups

8-19-14

Strength

Clean Pulls

3x8-12

WOD

10 Power Cleans

10 Burpee

8-18-14

Strength

Back Squats

3x8-12

WOD

1 Min On 1 Min Off

Max 100 FT Sled Pushes

x5

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