Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
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CrossFit Bolton
WODS & News

Tuesday 190507

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Dimmel Deadlift, 15 reps at 40%
Minute 2 – Nose-to-Wall Handstand Hold, 30 seconds

B.
Every minute on the minute for 24 minutes:
Minute 1: 32/24kg Kettlebell Swing, 15 reps
Minute 2: 155/105 pound Hang Power Clean, 6 reps
Minute 3: 10 Toes-to-bar

C.
Two rounds, not for time, of:
Bottom Balance Complex, 60 seconds
Pendlay Row, 5 reps

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Monday 190506

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

B.
Complete as many rounds as possible in 15 minutes of:
95/65 pound Shoulder to Overhead, 15 reps
20 Pull-ups
24/20″ Box Jump, 25 reps

C.
Two rounds, not for time, of:
Weighted Plank, 30 seconds
Active Hang, 30 seconds

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Sunday 100505

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.

Bird Dog

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Saturday 190504

A.
Every two minutes, for 14 minutes (7 sets):
High Hang Power Snatch, 3 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

Then…

21-15-9 reps of:
135/95 pound Power Clean
Burpees

C.
Two rounds, not for time, of:
Banded Glute Bridge, 30 reps

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Friday 190503

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 3 reps @ 80-85%

B.
Every 20 seconds, for 8 minutes (24 sets):
Handstand Push-ups, 1-2 reps

Rest 2 minutes, then…

Complete as many rounds as possible in 6 minutes of:
20 Wall-ball Shots, 20/14 pounds
10 Toes to bar

C.
Two rounds, not for time, of:
Banded Pressdown, 50 reps
Banded Pull-apart, 50 reps

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