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

Thursday 181115

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

Or…

Four rounds, not for time, of:
5-8 Strict Pull-ups
Rest 60 seconds
5-8 Strict Ring Dips
Rest 60 seconds
Arch Hold, 30 seconds
Rest 60 seconds

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

Or…

Four rounds of:
Row 1000m at 2000m PR pace
Rest 60 seconds

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

No Comments

Wednesday 181114

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

B.
Every 20 seconds, for 8 minutes (24 sets):
Handstand Push-ups, 1-2 reps

Rest 2 minutes, then..

21-18-15-12-9-6-3 reps for time of:
Burpees
Toes to bar

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

No Comments

Tuesday 181113

A.
Every minute on the minute for 6 minutes (3 sets):
Minute 1 – Push Press, 2 reps at 85-90%
Minute 2 – Hollow Hold, 30 seconds

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Pull-ups
Minute 2 – 115/75 pound Thruster, 6 reps
Minute 3 – 12 Burpees

C.
Two rounds, not for time, of:
Active Hang, 30 seconds
Dumbbell Row, 10-12 reps

No Comments

Monday 181112

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch, 3 reps @ 45-55%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 55-60%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 60-65%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch @ 70-75%

B.
For time:
32/24kg Kettlebell Swing, 42 reps
24/20″ Box Jump, 21 reps
32/24kg Kettlebell Swing, 30 reps
24/20″ Box Jump, 15 reps
32/24kg Kettlebell Swing, 18 reps
24/20″ Box Jump, 9 reps

C.
Two rounds, not for time, of:
Banded Hip Bridge, 30 reps
Hamstring Curls (feet in rings), 15 reps

No Comments

Sunday 181111

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.