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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

Tuesday 180220

A.
Three sets of:
Power Clean, 3 reps
Rest 60 seconds
Weighted Reverse Lunges, 12 reps (alternating)
Rest 60 seconds
20 Russian Twists
Rest 60 seconds

B.
Complete as many rounds as possible in 4 minutes of:
5 Pull-ups
10 Push-ups
10 Squats

Rest 1 minute, then…

Complete as many rounds as possible in 4 minutes of:
24/20″ Burpee Box Jumps

Rest 1 minute, then…

Complete as many rounds as possible in 4 minutes of:
5 Pull-ups
10 Push-ups
10 Squats

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

No Comments