CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

2-10-16

Strength

Bench Press

3x10

WOD

16 Min EMOM

45 Secs On 15 Secs OFF DB Muscle Snatches

45 Secs On 15 Secs Off Pushups

45 Secs On 15 sec Off K2E

45 Secs On 15 Secs Off DB Bent Over rows

2-9-16

Strength

Deadlift

5x3

WOD

25/20 Cal Row

20 Box Jumps

x3 Rest 1 Min After Each Round try to go as hard as possible on each round

2-8-16

NO 245 CLASS

NO 345 KIDS CLASS

No 530 PM Class

No 630 PM Class

Please look for tomorrow Mornings class updates 30 Mins before class time


Home WOD

at the top of each Min Perform 3 Air Squats

100 Burpees For time

 

Skill Work

Front Squat And Thruster

WOD

3 Rounds for time

15 Thrusters

12 Burpee

 

After Party

Max length Hold On Pullups Bar

2-5-16


Both the 5:30 and 6:30 classes are on for tonight.

NO 245 PM Class 

The night class decisions will be made by 4:30.

8 AM Class Has been Canceled Due to weather Please check for updates on all classes on facebook or the website

 

Strength

A1.Dips

3x Max Rep

A2.Barbell Bent Over Row

3x6-8

WOD

2 Rounds For Time

30 Alternating DB Snatches

30 T2B

2-4-16

WOD

Max Effort Row 0-3:40

20 Secs On 20 Secs OFF

Shuttle Run 5-8:40

20 Secs On 20 Secs Off

Box Jumps 10-13:40

20 Secs On 20 Secs Off

Row 15-18:40

20 Secs On 20 Secs Off

Shuttle Run 20-23:40

20 Secs On 20 Secs Off

Start @ 25

5 Min Cap

24-18-12

Wall Balls

Burpee

2-3-16

Strength

15 Mins to Build Up to 1 RM

Squat Clean

WOD

As Many Reps As Possible

1 Min Max Squat Clean

1 MIn Max Push Jerk

2 Min Max Squat Cleans

2 MIns Max Push Jerk

3 Mins Max Squat Clean

3 Mins Max Push Jerk

2-2-16

Skill

3x Max DU unbroken Or 1 Min Of Max DU

Rest 1-2 Min Between Sets

X3

WOD

20 Min Amrap

Cindy

5 Pullups

10 PushUps

15 Air Squats

2-1-16

Strength

20 Mins To Establish 1 RM

Deadlift

WOD

For Time

2000 M Row

 

1-29-16

Strength

15 Mins to Establish 1 RM Jerk

WOD

3 Rounds For Time

10 Strict HSPU

20 Alternating Pistols

30 KB Swings

1-28-16

Strength

Box Step ups

4x8-12 Each Leg

WOD

ANNIE WIth A twist

Buy In

50 Cals

50-40-30-20-10

DU

Situps

Buy Out

25 Cals

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