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

Sunday 170924

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 170923

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

B.
Every minute, on the minute, for 10 minutes:
Handstand Push-ups (8″ deficit), 1 rep

Rest 2 minutes, then..

Tabata Kettlebell Swing, 24/16kg
Tabata Toes to bar
Tabata Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

C.
Two rounds, not for time, of:
Supine Ring Row, 8 reps @ 2111
Tuck-up to V-up Complex, 12 reps

No Comments

Friday 170922

A.
Every 2 minutes, for 6 minutes (3 sets):
Push Press, 2 reps at 80%

B.
Four rounds for time of:
Run 400m 205/145
Deadlifts, 18 reps

C.
Two rounds, not for time, of:
Banded Good Morning, 10-12 reps @ 30X1
Seated Single-Leg Lift, 15 reps (per side)

No Comments

Thursday 170921

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

Or…

Six rounds of:
Row 500m at 2000m PR pace -2 seconds
Rest 1 minute

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

Or…

Four rounds (28 minutes) at 60% effort of:
2 minutes of Rowing
2 minutes of Burpees
2 minutes of Overhead Carry, 45/35 pounds
1 minute of Doube Unders

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

No Comments

Wednesday 170920

A.
Every 2 minutes, for 6 minutes (3 sets):
Front Squat, 3 reps at 104%

B.
Every minute, on the minute, for 7 minutes:
11 Handstand Push-ups

Rest 3 minutes, then…

Complete as many rounds as possible in 15 minutes of:
Run 800m
50 Wall-ball Shots, 20/14 pounds

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

No Comments