CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

11-22-17

THIS WEEKS SCHEDULE

Wednesday 11/22/17

530 AM

9 AM

Kids Class 10 AM

230 PM

Thursday 11/23/17

7 AM Class Only

Friday11/24/17

8 AM open gym

9 AM Class Friday

Saturday 11/25/17

9 AM Class

 

WOD

15 MIN AMRAP

250 M Row

10 Push Presses

15 GHD SituPs

After PArty

Side Bends

3x10

Bent Over row

3x10

11-21-17

THIS WEEKS SCHEDULE

Wednesday 11/22/17

530 AM

9 AM

230 PM

Thursday 11/23/17

7 AM Class Only

Friday

9 AM Class Friday 11/24/17

Saturday 11/25/17

9 AM Class

 

WOD

Bench Press

3x8 @70-75 %

WOD

21-18-15-12-9-6-3

KB Swings

Box Jump Overs

V-Ups

11-20-17

Reminder NO 530 AM Class

No 230 PM Class

No 345 Kids Class

All other classes are on as schedule

 

WOD

Front Squat

5x 2-3 @ 80-85%

Then

15 MIN AMRAP

9 Burpees

12 DB Snatches

15 Wall BAlls


11-17-17

Happy Birthday Shane J


WOD

in 10 Mins build to heavy 1 rep strict press

Rest 2 Mins

in 8 Mins build to Heavy 2 rep push press

rest 2 Mins

In 6 Mins build to heavy 1 Rep Push Jerk

 

After Party

Bullet proof shoulders

11-16-17

WOD

Row 750 M

15 Deadlifts

3 Rope Climbs

x3

After Party

DB Hamstring Kickouts

3x10

Russian Twists

3x10/10

11-15-17

WOD

Bench press

5-4-3-2-1

Dips

3x10-8-6

One Arm DB Row

3x12-10-8

incline DB Press

3x12-10-8

After Party

10 V-Ups

10 Side Plank ups

10 Side Plank Reach Twists

10 Hollow rocks

x2-3 each round should be done going straight through without stopping

11-14-17

WOD

50 Wall Balls

Then 2 Rounds

15 Burpee Box Jumps

20 Alternating DB Snatches

 

After Party

Back extensions

3x8

Db Side bends

3x10

11-13-17

WARMUP

3x15-30 Sec HS Holds

3x15-30 Sec top of ring row hold

Then

6 MIN Amrap

20 Cals

20 V-Ups

20 Air Squats

rest 2 MIns

WOD

4 MIN AMRAP

5 C2B Pullups

5 Front Squats

Rest 2 MINS

4 MINS

125 DU

10 Shoulder to Overhead

Max T2B

11-10-17

Friday 11/10/17

No 515 PM Class

no 630 PM class

all Morning Classes are still On as scheduled

Saturday 11/11/17

Open Gym 10AM-1130AM

NO 9 AM Class

 

WOD

Bench Press

9x3 @ 70 %

10-1

Pullups

Burpees

For time

11-9-17

Friday 11/10/17

No 515 PM Class

no 630 PM class

all Morning Classes are still On as scheduled

Saturday 11/11/17

Open Gym 10AM-1130AM

NO 9 AM Class

WOD

18 MIN AMRAP

Row 250 M

8 Hang Cleans

16 Russian Swings

After Party

See Saw KB Presses

3x8-12

DB Row

3x8-12

Page 1 of 138

Start
Prev
1

Sign-up/Log-in

box-command

 

Events

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit