CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

6-24-16

Strength

Clean

12 Minss to Build Up to Heavy Double

WOD

20 MIN AMRAP

5 Power Cleans

10 T2B

15 Wall Balls

6-23

Strength

Bench Press

2-3x3-5 @ 85 %


A.1Weighted DIP

5x5

A.2Box Step Ups

5x4-6 Each Leg

 

B1.KB ROW

3x10

B2.KB Single Arm Press

3x10

After Party

Rower Rollouts

3x10

6-22-16

HAPPY BIRTHDAY ALEX JARVIS

 

WOD

20 HSPU

30 Ring Rows

40 KB Swings

50 Abmat Situps

60 Cal Row

50 ABmat Situps

40 KB Swings

30 Ring Rows

20 HSPU

6-21-16

Strength

12 MIns Build Up to Heavy Single On Snatch

WOD

12 Min Time Cap

30 Snatches @ 70-75 % Of your Heaviest single Of the day

For Time

After Party DB side Bends

3x8-12

Band Lateral Shoulder Raises

3x10

6-20-16

Strength

Back Squat

7x2 @ 75 % Of 1 RM

WOD

Ghost

6 Rounds For Max Reps

1 MIn Row Cals

1 MIn Burpee

1 MIn DU

1 MIn Rest

6-17-16

Strength

Deadlifts

2-3x4-8 @ 80% Of 1 RM

WOD

15 Min AMRAP

250 M Row

5 Muscle Ups

6-16-16

 

Happy Birthday Mike Zammitti

 

Strength

12 Mins To Build Up To A Heavy Single On the Clean And Jerk

WOD

15 MIN Time CAP

10 Clean Jerks @ 60% Of Heavy Single

15 Over The Bar Facing Burpees

8 Clean And Jerks @ 60%

15 Over The Bar Facing Burpees

6 Clean And Jerks @75%

15 Over The Bar Facing Burpees

4 Clean And Jerks @ 85%

15 Over The Bar Facing Burpees

2 Clean And Jerks @ 85%

15 Over The Bar Facing Burpees

6-15-16

WOD

Buy IN

Row 1000 M

RUN 800 M

Then

Annie

50-40-30-20-10

DU

Abmat Situps

Buy Out

500 M Row

400 M Run

6-14-16

Strength

Bench Press

8x2 @70% Of 1 RM

WOD

3 MIN AMRAP

9 Russian Swings

6 Pushups

9 Air Squats

x5

Rest 2 Mins Between Rounds

6-13-16

Strength

Back Squats

2x3@65-75%

3x2 @85%

WOD

Row 1000 M

Then

25-20-15

T2B

Box Jumps

For Time


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