CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

9-16-14

Strength

Bench Press

5x3 @ 80 Or 85 % of 1 RM

Seated DB Press

3x8

Dips

3x Max Reps

9-15-14

Strength

Back Squat

5x3

WOD

10 Min Amrap

5 chin up

10 Front Rack KB Lunge

15 Abmat Situps

9-12-14

Strength

Power cleans

5x3

WOD

Tabata 20 secs On 10 secs Off 8 sets of each

Power Cleans

Pushup

Hurdle Hops

9-11-14

Strength

Back Squat

5x3 @ 80 - 90 % Of your 5 RM

DB Bench

5x5

After Party

25 Banded lateral raises each side

50 Banded tricep extensions

75 Russian Twists

 



9-10-14

WOD

Row 1000 M

Rest 2 Mins

Then

2 Rounds for Max Reps

2 Min Max Ab Mat Situps

2 Mins Max Burpee

Then

Row 500 M

9-9-14

Strength

Inverted Row

3x8-12

WOD

5 rounds

7 Deadlifts

28 DU

For Time

9-8-14

Strength

Strict Press

3x5

 

WOD

Run 1 Mile

50 KB swings

For Time

9-5-14

WOD

4 Rounds For Time

400 M Run

15 Knees To Elbows

10 Box Jumps

 

After Party

Bulletproof Shoulders

9-4-14

Strength

Back Squats

3x5 Add 5lbs From Last week

WOD

30 Sand Bag Get Ups 15R/15L

For time

9-3-14

WOD

12x20 Secs On 20 Secs Off Alternating

Chest to Ring Holds

HS Holds Facing the Wall

Rest 2 Mins

12x20 Secs On 20 Secs Off Alternating

L-Sit

Bottom Of The Dip Hold

Rest 2 Min

10 RT ARM KB Side Bends

5 RT ARM Banded Lateral Raises

10 LT ARM Side Bends

5 LT Arm Lateral Raises

x4

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