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Friday 190517

We will be closed on Monday May 20th for the holiday. Regular hours will resume Tuesday May 21st.


A.
Every two minutes, for 14 minutes (7 sets):
1 Power Snatch + 2 Overhead Squats

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
For time:
500 Double Unders

Start a clock and at the beginning of each minute perform three reps of 135/95 pound Overhead Squats.

C.
Three minutes of:
Banded Monster Walk, 10 steps forward, 10 steps back
Banded Lateral Shuffle, 10 steps left, 10 steps right

 

Thursday 100516

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Three rounds, not for time, of:
15′ Rope Climb, 1-3 ascents
Rest 60 seconds
Good Morning, 10 reps
Rest 60 seconds L-sit, 20 seconds
Rest 60 seconds

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Ten rounds of:
Row 300m at 2000m PR pace
Rest 30 seconds

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

Wednesday 190515

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Push Jerk, 1-2 reps at 75%
Minute 2 – Hollow Hold, 30 seconds

B.
Seven rounds for time of:
135/95 pound Hang Power Clean, 9 reps
135/95 pound Front Squat, 7 reps
135/95 pound Push Jerk, 5 reps

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

Tuesday 190514

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 4 reps @ 85%

B.
Complete as many rounds as possible in 5 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Rest 1 minute, then…

Complete as many rounds as possible in 4 minutes of:
6 Pull-ups
12 Push-ups
18 Squats

Rest 1 minute, then…

Complete as many rounds as possible in 3 minutes of:
7 Pull-ups
14 Push-ups
21 Squats

C.
Two sets of:
L-sit, 30 seconds

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Monday 190513

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Dimmel Deadlift, 12 reps at 45%
Minute 2 – Handstand Hold, 45 seconds

B.
Every minute on the minute for 21 minutes:
Minute 1: 30 Double Unders
Minute 2: 32/24kg Kettlebell Swing, 20 reps
Minute 3: 10 Toes-to-bar

C.
Two rounds, not for time, of:
Dumbbell Row, 6-8 reps
Weighted Plank, 45 seconds

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