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

Sunday 170723

A.
Rest Day

Or…

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

Or…

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

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

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? See our nutrition packages here.

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Saturday 170722

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Power Clean, 5 reps at 75-80%
Minute 2 – 10 Push-ups

B.
Every minute on the minute for 10 minutes:
1-3 Muscle-ups
Rest 1 minute, then…

30-20-10 reps for time of:
75/55 pound Thruster
Toes-to-bar

C.
Two rounds, not for time, of:
Banded Pull-apart, 30 reps
Side Plank, 30 seconds (per side)

No Comments

Friday 170721

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Push Press, 2 reps at 75%
Minute 2 – Hollow Hold, 20 seconds

B.
Every minute on the minute for 21 minutes:
Minute 1: 10 Burpee Box Jump-overs, 24/20″
Minute 2: 10 Chest-to-bar Pull-ups
Minute 3: 30 Double unders

C.
Two rounds, not for time, of:
Hamstring Curls (feet in rings), 15 reps
Banded Monster Walk, 10 steps forward, 10 steps back
Banded Lateral Shuffle, 10 steps left, 10 steps right

 

No Comments

Thursday 170720

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
15 Handstand Push-ups
Rest 60 seconds
Good Morning, 10 reps
Rest 60 seconds

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

Or…

Eight rounds of:
Row 500m at 2000m PR pace
Rest 1 minutes

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

No Comments

Wednesday 170719

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

B.
For time:
Run 400m
50 Wall-ball Shots, 20/14 pounds
30 Pull-ups
Run 800m
30 Pull-ups
50 Wall-ball Shots, 20/14 pounds
Run 400m

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