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

Tuesday 181211

A.
Every 2 minutes, for 10 minutes (5 sets):
Push Jerk, 2 reps at 80%

B.
Every 90 seconds, for 13.5 minutes (9 sets):
8 Handstand Push-ups

Rest 90 seconds, then..

For max reps:
60 seconds of Kettlebell Swings, 32/24kg
60 seconds of Box Jumps, 24/20″
45 seconds of Kettlebell Swings, 32/24kg
45 seconds of Box Jumps, 24/20″
30 seconds of Kettlebell Swings, 32/24kg
30 seconds of Box Jumps, 24/20″

C.
Two rounds, not for time, of:
Bottom Balance Complex, 60 seconds
Dumbbell Row, 8 reps

Monday 181210

A.
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch, 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch, 1.1 reps
(rest 10 seconds between singles)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch, 1 rep

B.
Six rounds for time of:
45/25 pound Dumbbell Snatch, 20 reps
40 Double Unders

C.
Two rounds, not for time, of:
Banded Hip Bridge, 40 reps
Single Leg Deadlift, 8 reps (per side)

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Sunday 181209

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.

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Saturday 181208

A.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift, 3 reps at 95-97%

B.
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

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

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Friday 181207

A.
Every 2 minutes, for 6 minutes (3 sets):
Front Squat, 3 reps @ 96-98%

B.
Every minute, on the minute, for 10 minutes:
Handstand Push-ups (6″ deficit), 1-3 reps

Rest 2 minutes, then..

Complete as many rounds as possible in 10 minutes of:
50 Kettlebell Swings, 32/24kg
50 Wall-ball Shots, 20/14 pounds
Row 1000m

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

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