Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
Follow Us FacebookTwitterGoogle PlusBlog
CrossFit Bolton
WODS & News

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)

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

Tuesday 170919

A.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean, 2 reps at 103%

B.
Every minute, on the minute, for 24 minutes:
Min 1: 20 Double Unders + 6 Pull-ups
Min 2: 115/75 pound Reverse Lunges (front rack) x 16 reps
Min 3: 10 Burpees over the barbell

C.
Two rounds, not for time, of:
Elbow Jacks, 25 reps
Banded Pull-apart, 40 reps

No Comments