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WODS & News

Friday 180622

A.
Three sets for max reps of:
One minute of Handstand Push-ups
Rest one minute
One minute of 15′ Legless Rope Climbs
Rest one minute
One minute of 15′ Rope Climbs
Rest one minute

B.
Three sets for max reps of:
1 minute of Double unders
Rest 1 minute
1 minute of Muscle-ups
Rest 1 minute

Rest 2 minutes, then…

Three sets for max reps of:
1 minute of Box Jumps, 24/20″
1 minute of Wall-ball Shots, 20/14 pounds
1 minute of Rowing (calories)
Rest 1 minute

C.
Two rounds, not for time, of:
Banded Leg Curls, 25 reps (per leg)
Banded Hip Flexor Pulls, 25 reps (per leg)

No Comments

Thursday 180621

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

Complete the conditioning portion from Wednesday if you missed it…

Or…

Row 5000m for time

No Comments

Wednesday 180620

A.
Every two minutes, for 14 minutes (7 sets):
1 Overhead Squat

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight.

B.
For time:
150 Double Unders
Run 2 miles
150 Double Unders

C.
Two rounds, not for time, of:
Hip Extensions, 20 reps
or…
Reverse Hyper, 20 reps

No Comments

Tuesday 180619

A.
Every minute, on the minute for 3 minutes:
Shoulder Press
1x1x55-60%
1x1x65-70%
1x1x75-80%

Then…
Every two minutes, for 14 minutes (7 sets):
Shoulder Press
1x1x80-85%
1x1x85-90%
1x1x90-95%
1x1x95-100%
1x1x102%*
1x1x107%*
1x1x112%*

*Only perform if previous set was successful.

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 20 Lunges, 24/16kg
Minute 2 – 24/16kg Kettlebell Swing, 16 reps
Minute 3 – 12 Toes to bar

C.
Two rounds, not for time, of:
15 Strict Toes to bar
or…
15 GHD Sit-ups

No Comments

Monday 180618

A.
Every minute, on the minute for 3 minutes:
Back Squat
1x1x55-60%
1x1x65-70%
1x1x75-80%

Then…

Every two minutes, for 14 minutes (7 sets):
Back Squat
1x1x80-85%
1x1x85-90%
1x1x90-95%
1x1x95-100%
1x1x101-105%*
1x1x106-110%*
1x1x111-115%*

*Only perform if previous set was successful.

B.
“Karen”
For time:
150 Wall-ball Shots, 20/14 pounds

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

No Comments