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Saturday 190216

We will be closed in Monday February 18 for the holiday. Regular hours will resume Tuesday February 19.


A.
In 20 minutes or less, build to today’s heavy deadlift single.

Coach Alex’s Notes:
Only go as heavy as proper mechanics will allow.

B.
Complete as many rounds as possible in 20 minutes of:
24/20″ Box Jumps, 18 reps
185/135 pound Deadlift, 15 reps
45/25 Dumbbell Push Press, 12 reps

C.
Three sets of:
L-Sit Hold x 45 seconds

Friday 190215

A.
Every 3 minutes, for 15 minutes (5 sets), complete:
Pause Front Squat x 3-4 reps @ 3211

Coach Alex’s Notes:
Increase load used last week.

B.
Complete as many rounds as possible in 7 minutes of:
5/3 Muscle-ups
21 Burpees

Rest until the 10 minute mark, then…

Complete as many rounds as possible in 7 minutes of:
5 Handstand Push-ups
20 Lunges, 24/16kg
30 Kettlebell Swings, 24/16kg

C.
Three sets of:
Good Morning x 20 reps
Rest 60 seconds

Thursday 190214

A.
Three rounds, not for time, of:
Russian Twist, 30 reps
Superman Hold, 30 seconds
Pec/Shoulder Stretch (rings), 15 seconds
Inverted Tuck/Pike/Straight, 10 seconds (each position)
Tuck Hold (parallettes), 30 seconds
Bench Dips (knuckles back), 15 reps

B.
Three sets of:
Row 3000m at 10 seconds slower than 5k PR pace
Rest 3 mins

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

No Comments

Wednesday 190213

A.
Every 2 minutes, for 8 minutes (4 sets):
Drop to Split x 3 reps

Immediately followed by…

Every 90 seconds, for 15 minutes (10 sets):
Behind the Neck Split Jerk x 1 @ 75%

B.
30-20-10 reps for time of:
45/25 pound Dumbbell Thrusters
Toes-to-bar

Coach Alex’s Notes:
This couplet should be light and fast (10 minute time cap). Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bar so that you can blaze through this and avoid long rest periods.

Scaling Options:
L2: 35/20 pounds
L1: 21-15-9, 20/10 pounds, hanging knee raise

Then, when the clock strikes 12 minutes…

Complete as many rounds as possible in 10 minutes of:
20 Push-ups
Row 40 calories

Coach Alex’s Notes:
Reduce the number of reps of each exercise in this AMRAP so you can keep moving with very little rest.

Scaling Options:
L2: 10 push-ups, 30-cal. row
L1: 10 modified push-ups, 20-cal. row

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

No Comments

Tuesday 190212

A.
Every 2 minutes, for 18 minutes (9 sets), complete:
Back Squat
1x5x75%
1x3x80%
1x1x85%
1x5x80%
1x3x85%
1x1x90%
1x5x85%
1x3x90%
1x1x95%

B.
50-40-30-20-10 reps for time of:
Wall-ball shots 20/14 pounds
Burpees
Double Unders

Coach Alex’s Notes:
This triplet offers a high volume of each movement. The descending rep scheme should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume.

Scaling Options:
L2: 40-30-20-10
L1: 30-20-10

C.
Two sets of:
Strict Ring Dips Ring-Dips x 5-10 reps @ 2011
Strict Chest-to-bar Pull-ups x 5-10 reps

No Comments