CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

12-24-14

WOD

Teams of 2

120 cal Row

100 Russian Swings

80 HR Pushups

60 T2B

40 Goblet Squats

20 Pistals

10 Wall Walks

12-23-14

WOD

The Other Total

Squat Clean

1-1-1

Bench Press

1-1-1

OHS

1-1-1

Crossfit total is the sum of your best 3 attempts at squat cleans, bench press, and OHS

you will have 3 warmups sets before you start

12-22

Weeks schedule

regular schedule

Monday And Tuesday


Wednesday

9 AM Class

10 AM Kids Class

12 PM Class

Thursday

No Classes

Friday

9 AM Class

10 AM Kids Class

Saturday

9 AM Class


Strength

Front Squats

5x3

WOD

with a 2 Min clock

10 Thrusters

with remaining time perform max rep Box Jumps

rest 1 Min

5 total Rounds

12-19-14

 

 

HAPPY BIRTHDAY KELLY

 

 

Skill

Med Ball Cleans

WOD

Row 1000 M

50 Med Ball Cleans

50 GHD Hip Extensions

50 DB Walking Lunges

100 Abmat Situps

After Party

Plated Toe Touches

3x20

12-18-14

Skill

Pullups/HSPU

WOD

15 Min Amrap

ascending ladder by 3

Pullups

HSPU

3

3

6

6

9

9

12

12 kepp going until time expires

12-17-14

Skill

Bear complex

WOD

Bear complex
7 Rep Bear complex
Run 400 M OR Row 500 M
x3
Rest 3 mins
10 deadlifts
10 Hand relase pushups
x3

12-16-14

Skill

3 Rounds Not For time

Kip swings 20

20 Hollow Rocks
10 Straight leg raises

10 kipping pullups or T2B

WOD

10 Min Amrap

15 Unbroken wall balls

15 Unbroken KB Swings


12-15-14

Strength

Back Squat

5x2 @ 80 % Of 1 RM

 

WOD

12 Min Amrap

Row 250 M

10 Barbell Step ups

10 V-ups

12-12-14

WOD

Deadlifts

2-3x10

DB Lunges

3x8-12

GH Raises or Back Extensions

3x6-8

Glute Squeezes

100 Reps

Side Bends Or Weighted Situps

3x12

12-11-14

Skill

3 Rounds Not For time

30 Secs

HS Holds/ HS Walks

10 Pushups

Hollow Holds

10 Air Squats

Hurdle Hops

 

WOD

3 rounds

Row 500 M

20 Burpees

15 barbell rows

 

 

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