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WODS & News

Wednesday 181017

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)

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Tuesday 181016

A.
Three rounds for time of:
24/16kg Kettlebell Swing, 30 reps
Run 400m

B.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Deadlift, 4 reps at 80-85%
Minute 2 – Handstand Hold, 45 seconds

OR…
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Good Morning, 8-12 reps
Minute 2 – Handstand Hold, 45 seconds

C.
Two rounds, not for time, of:
Weighted Plank, 45 seconds
Dumbbell Row, 10-12 reps

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Monday 181015

A.
“Chelsea” Every minute on the minute, for 30 minutes, perform:
5 Pull-ups
10 Push-ups
15 Squats

Coach Alex’s Notes:
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.

For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Scaling Option:
Every minute on the minute, for 20 minutes, perform:
3 Jumping Pull-ups
6 Push-ups
9 Squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

B.
Every two minutes, for 14 minutes (7 sets):
1 Power Snatch + 2 Overhead Squats

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
Two rounds, not for time, of:
Banded Hip Bridge, 30 reps
Reverse Hyper, 15-20 reps

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Sunday 181014

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 181013

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 2 reps @ 75-80%

B.
Every 30 seconds, for 7 minutes (14 sets):
Muscle-up, 1 rep

Rest 3 minutes, then…

Complete as many rounds as possible in 9 minutes of:
95/65 pound Thruster, 9 reps
9 Burpees

C.
Two rounds, not for time, of:
Romanian Deadlift, 20 reps
Banded Hip Bridge, 30 reps

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