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CrossFit Bolton
WODS & News

Sunday 190512

Rest Day

Or…

Come in and complete a training session that you missed on Friday or Saturday.

Or…

Row or Run for 25 to 40 minutes at approximately 70% effort.

B.
Book a treatment with one of our licensed therapists here. We offer chiropractic, acupuncture, massage therapy and physiotherapy.

Or…

– Choose 3-5 Mobility Drills from our YouTube channel and spend 10-20 minutes on them.
– Choose 2-3 Abdominal Exercises from our YouTube channel and spend 5-10 minutes on them.

C.
Need extra help? Book a personal training session or goal setting session here.

D.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Need help with your nutrition?

Book a free consultation with our nutrition coach here.

See our nutrition packages here.

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Saturday 190511

A.
Every two minutes, for 14 minutes (7 sets):
Hang Power Snatch, 2 reps

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:
Row 1000m

Rest until the clock reaches 5 minutes, then…

For time:
115/75 pound Overhead Squat, 50 reps

Rest until the clock reaches 10 minutes, then…

For time:
30 Strict Pull-ups

Coach Alex’s Notes:
15 minute time cap.

C.
Two rounds, not for time, of:
Dumbbell Row, 10-12 reps
L-sit, 20 seconds

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Friday 190510

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 2 reps @ 75-80%

B.
Every minute on the minute for 10 minutes:
Handstand Push-ups (4″ deficit) , 1-3 reps
Rest 2 minutes,

then..

Complete as many rounds as possible in 8 minutes of:
40 Wall-ball Shots, 20/14 pounds
40 Reverse Lunges (front racked), 115/75 pounds
40 Burpees

C.
Two rounds, not for time, of:
Supine Ring Row, 8 reps @ 2111
Elbow Jacks, 20 reps

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Thursday 100509

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

Or…

Four rounds, not for time, of:
120m Waiter’s Walk (60m right arm, 60m left arm)
Rest 60 seconds
Arch Hold, 30 seconds
Rest 60 seconds
Weighted Step-up, 6 reps (each side)
Rest 60 seconds

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

Or…

For time:
Row 5000m

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

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Wednesday 190508

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Front Squat + Push Press, 2-3 reps at 80%
Minute 2 – 40 Double Unders

B.
27-21-15 reps for time of:
95/65 pound Thrusters
Pull-ups

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

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