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Category: Uncategorized


WOD 11/14/19

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13th November

Fitness and Performance

14 min E2MOM 5/5/3/3/1/1/1-Back Squats Increase weight each set. 4 Rounds .5 Mile Bike 20-KB Swings 53/35 20-Abmat Situps


WOD 11/13/19

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12th November

Fitness and Performance

Bench press 5×21-15-9 HSPU Toes to Bar (Fitness dumbell push press for HSPU)

Not for time
3 rounds
10-Db side laterals
10-Db front raise
10-Db bent over rear delt flies
3 rounds
10-Db tricep kick backs(each side)
10-single arm banded tricep press down
(Each side)


WOD 11/12/19

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11th November

Fitness and Performance

2 person team Leapfrog rounds 20 min AMRAP 5-Power Cleans 155/105 8-Bar Facing Burpees

Not for time

3x barbell 21s curls
(7 reps at top half of the curl. 7 reps at bottom half of the Curl. 7 reps full range. Change up the order each set.)

3×10-rep DB Hammer Curl 3x 10-20 reps banded curls


WOD 11/11/19

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10th November

Fitness

For Time

Complete in any way or order

40-Chest to bar pullups 80-Cal Row 120-Wallballs 20/14

Performance

For time

Complete in any way

40-Ring Muscle Ups
80-Cal Row
120-Wallballs 20/14


WOD 11/8/19

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7th November

Fitness and Performance

15 min AMRAP
21-Double Unders
7-Front Squat 95/65
7-Toes to Bar

Not for time: 4 giant sets 10-straight bar curls 20-alternating db curls(10R.10L) 10-right arm oh db extension 10-left arm oh db extension 20-banded tricep press downs


WOD 11/7/19

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6th November

Fitness and Performance

3 Rounds
400m Run
18-Deadlift 135/95
8-R-Arm DB S2O 50/35
8-L-Arm DB S2O 50/35

Bonus
3×8-Barbell upright row
3×8-DB side laterals
3×8-db reverse flies


WOD 11/6/19

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5th November

Add 5 dollar late fee

Fitness and Performance

14 min E2MOM
4-Back Squat10x100m Sprint
Rest time takes to walk back


WOD 11/5/19

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4th November

Fitness and Performance

2 person team For Time one person working 50-Chest to bar pullups 50-Wallballs 30/20 100-Sit ups 100-KB Swings 53/35 With E2MOM 10-Burpees(together) Starting at min 10:00 go to 5-Burpees


WOD 11/4/19

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3rd November

Bring your dues! The first was 3 days ago

Fitness and Performance

For time:30 box jumps or step ups15 clean and jerks, 65 | 95 lb.30 box jumps or step ups15 clean and jerks, 85 | 135 lb.30 box jumps or step ups10 clean and jerks, 115 | 185 lb.30 single-leg squats(sc: med ball step ups)10 clean and jerks, 145 | 225 lb.30 single-leg squats5 clean and jerks, 175 | 275 lb.30 single-leg squats5 clean and jerks, 205 | 315 lb


WOD 10/31/19

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30th October

Fitness and Performance

5 rounds for time 200m Run 15-OH Squats 75/55 30-Double Unders(sc: 3/1 singles)

(Fitness can do front squat)



From The Brute Blog

Brute Fitness CrossFit in Gadsden, Alabama. These featured blog posts should either get you motivated to start your fitness journey or inform you about the happenings in the fitness world.