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

Wednesday 170726

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

B.
For time:
135/95 pound Thruster, 10 reps
50 Double-unders
135/95 pound Thruster, 8 reps
40 Double-unders
135/95 pound Thruster, 6 reps
30 Double-unders
135/95 pound Thruster, 4 reps
20 Double-unders
135/95 pound Thruster, 2 reps
10 Double-unders

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

Tuesday 170725

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Push Press, 5 reps at 80%
Minute 2 – Hollow Hold, 30 seconds

B.
Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

C.
Two rounds, not for time, of:
Hanging L-sit, 15 seconds
Banded Pull-apart, 30 reps

Monday 170724

A.
Every two minutes, for 14 minutes (7 sets):
High Hang Snatch, 3 reps

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.

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

C.
Two rounds, not for time, of:
Banded Monster Walk, 10 steps forward, 10 steps back
Banded Lateral Shuffle, 10 steps left, 10 steps right
Hip Extension, 15-20 reps

 

Sunday 170723

A.
Rest Day

Or…

Come in and complete a training session that you missed on Friday or Saturday.

Or…

Row or AirDyne for 25 to 40 minutes at approximately 70% effort.

B.
Book a treatment with one of our licensed therapists here. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy.

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? See our nutrition packages here.

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Saturday 170722

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Power Clean, 5 reps at 75-80%
Minute 2 – 10 Push-ups

B.
Every minute on the minute for 10 minutes:
1-3 Muscle-ups
Rest 1 minute, then…

30-20-10 reps for time of:
75/55 pound Thruster
Toes-to-bar

C.
Two rounds, not for time, of:
Banded Pull-apart, 30 reps
Side Plank, 30 seconds (per side)

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