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

Sunday 180225

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.

Saturday 180224

A.
For time:
Row 2000m
100 Wall Ball Shots, 20/14 pounds
225/155 pound Deadlift, 30 reps

Scaling Options:
L3: 185/125
L2: 155/105
L1: Run 800m, 135/95

Coach Alex’s Notes:
10 Burpee penalty every time you break your wall balls. 30 minute time cap.

B.
5:00 of Static Stretching (time permitting).

Friday 180223

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
Toes-to-bar x 8 reps
50/35 pound dumbbell hang clean and jerk x 10 reps
Row 14/12 calories

No Comments

Thursday 180222

A.
Three sets of:
Strict Pull-ups, 6-8 reps
Rest 60 seconds
Dips, 8-10 reps
Rest 60 seconds

Then…

Every minute, on the minute, for 10 minutes:
Back Squat 1x5x70%

B.
Complete as many rounds as possible in 3 minutes of:
30 Double Unders
95/65 pound Overhead Squat, 15 reps

Rest 1 minute, then…

Complete as many rounds as possible in 3 minutes of:
30 Double Unders
95/65 pound Overhead Squat, 15 reps

Scaling Options:
L3: 75/55
L2: 65/35, 20 double under attempts
L1: 65/35 front squat, singles

C.
Two rounds, not for time, of:
Banded Pull-aparts, 50 reps
Banded Pushdowns, 50 reps Rest 1 minute

No Comments

Wednesday 180221

A.
Every two minutes, for 10 minutes (5 sets):
Shoulder Press
1x5x75%
1x3x85%
1x1x95%
1x3x85%
1xM.E.x85%

Coach Alex’s Notes:
Perform 3-4 sets of triples to work up to 75% then start your work sets. Beginners do 6 sets of 3 reps. Increase the load each set if possible.

B.
Every 5 minutes, for 20 minutes (4 sets):
Row 500m
115/75 pound Push Press, 15 reps
15 Toes to bar

Scaling Options:
L3: 95/65
L2: 65/35, knee raises

C.
Every two minutes, for 6 minutes (3 sets):
One-Arm Dumbbell Row, 10-12 reps

No Comments