CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

7-22-16

WOD

21 MIN EMOM

Min 1 Sled PUSHES 50-100 FT

Min 2 T2B 6-12

Min 3 Pushups 8-16


After Party

DB Side Bends

3x10


7-21-16

Strength

Back squat

15 Mins to Build up to Heavy DOUBLE

WOD

4 Rounds For time

400 M RUN

10 BACK SQUATS @ 70% Of todays heavy Double

7-20-16

Strength

Bench Press

5x3

WOD

2 rounds For Time

20 Cals Row

20 Strict Pullups

20 Cal Row

20 Strict Ring Dips


7-19-16

WOD

5 Rounds

1 MIn DB Deadlifts

1 MIN Burpee

No Rest Between Rounds

Strength

A1.One Arm KB Rows

4x8

A2.band pull Apart Series

3x5

B1. Rower Rollouts

3-4x10

7-18-16

Strength

12 Mins to Build Up to Heavy Single On the Push Jerk

WOD

12 MIN AMRAP

10 Shoulder to OH

10 Front Rack Lunges

50 DU

7-15-16

Strength

Take 15 Mins Work Up to Heavy Single On The Power Clean

WOD

3 Rounds

10 Hang Power Cleans @ 50-60% Of the heavy Single For the day

2 Mins Max Cal Row

Rest 2 Mins After each Round

7-14-16

WOD

A. Deadlift - 3 x10 @ 60-65%, rest 2-3 minutes between sets
B. Alternate
B1. Strict press - 5 x 5 @ AHAFA (as heavy as form allows), rest 1 minutes before B2 - use same weight across the sets
B2. Single arm DB row - 4 x 8/side @ AHAFA, rest 1 minute before B1

C. Alternate
C1. Single arm DB press - 4 x 8/side @ AHAFA, rest 1 minute before C2
C2. Band pull apart series - 3 x 5 / movement (35 reps per round), rest 1 minutes before C1
Note. Choose a band that allows you to perform the movements well (this will be a very thin one)

Band pull apart series
1. Pull Aparts
2. Reverse Pull Aparts
3. 90 Degree Pull Aparts
4. 90 Degree Reverse Pull Aparts
5. Face Level 90 Degree Pull Aparts
6. Face Level 90 Degree Reverse Pull Aparts
7. Overhead pull aparts

7-13-16

WOD

50 Cal Row

40 M Walking Lunges

30 Burpee

20 Kb Swings

10 Muscle Ups

20 KB Swings

30 Burpee

40 M Walking Lunge

50 Cal Row

7-12-16

Strength

Bench Press

5x5

WOD

5 Rounds

1 MIn Power Snatch

1 Min Pushups

Rest 1 Min

7-11-16

Strength

build Up to A heavy Triple On the Back Squat


WOD

Run 400 M

run 400 M Backwards

Run 200 M

Run 200 M Backwards

Run 100 M

Run 100 M Backwards


After Party

Hanging L-Sits

3x30 Secs

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