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Friday 190524

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 5 reps @ 85%

B.
Every 2 minutes, for 10 minutes (5 sets):
Handstand Push-ups (4″ deficit), 6 reps

Rest 2 minutes, then…

Five rounds for time of:
12 Wall-ball Shots, 20/14 pounds
12 Toes-to-bar

C.
Two rounds, not for time, of:
Banded Pressdown, 50 reps
Banded Pull-apart, 50 reps

Thursday 190523

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

Or…

Four rounds, not for time, of:
15′ Rope Climb, 1-2 ascents
Rest 60 seconds
Good Morning, 10 reps
Rest 60 seconds
L-sit, 20 seconds
Rest 60 seconds

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Four rounds of:
Row 1000m at 5000m PR pace -10 seconds
Rest 60 seconds

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

Wednesday 190522

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Dimmel Deadlift, 12 reps at 45%
Minute 2 – Ring Support Hold, 20 seconds

B.
For time:
Row 1500m

Rest until the clock reaches 10 minutes, then…

Three rounds for time of:
135/95 pound Hang Power Clean, 15 reps
15 Burpees

C.
Two rounds, not for time, of:
Good Morning, 20 reps
Side Plank, 30 seconds (per side)

Tuesday 190521

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

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Chest-to-bar Pull-ups
Minute 2 – 115/75 pound Front Squat, 12 reps
Minute 3 – 15 Burpees

C.
Two rounds, not for time, of:
Hollow Hold, 30 seconds
Passive Hang, 30 seconds