Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
Follow Us FacebookTwitterGoogle PlusBlog
CrossFit Bolton
WODS & News

Saturday 180421

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

B.
Complete as many rounds as possible in 15 minutes of:
Run 400m
135/95 pound Deadlift, 12 reps
10 Chest-to-bar Pull-ups

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

Friday 180420

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

B.
Every 2 minutes, for 10 minutes (5 sets):
Handstand Push-ups (4″ deficit), 6 reps

Rest 2 minutes, then…

Complete as many rounds as possible in 12 minutes of:
10 Box Jumps, 24/20″
10 Overhead Walking Lunges, left-arm
10 Overhead Walking Lunges, right-arm

Coach Alex’s Notes:
Use a dumbbell or kettlebell with your choice of weight for the overhead walking lunges.

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

Thursday 180419

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

Or…

Four rounds, not for time, of:
15′ Rope Climb, 1-2 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…

Four rounds of:
Row 1000m at 5000m PR pace -10 seconds
Rest 60 seconds

Wednesday 180418

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Shoulder Press or Push Press, 5 reps at 80%
Minute 2 – Hollow Hold, 20 seconds

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

C.
Two rounds, not for time, of:
Good Morning, 6 reps @ 4111

No Comments

Tuesday 180417

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

B.
Two rounds for time of:
95/65 pound Thruster, 25 reps
25 Pull-ups

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

No Comments