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CrossFit Bolton
WODS & News

Sunday 190324

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.

Bird Dog

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Saturday 190323

A.
Every 2 minutes, for 14 minutes (7 sets):
Deadlift
3x2x70%
1x2x75%
1x2x80%
1x2x85%
1x2x90%

B.
For time:
10 Deadlifts, 225/155 pounds
15 Toes to bar
25 Push-ups
35 Kettlebell Swings, 32/24kg (Russian)
40 calorie Row
35 Kettlebell Swings, 32/24kg (Russian)
25 Push-ups
15 Toes to bar
10 Deadlifts, 225/155 pounds

C.
Three sets of:
Banded Hip Bridge x 20 reps
Rest 1 minute
Pec/Shoulder Stretch (rings) x 1 minute
Rest 1 minute

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Thursday 190321

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

Or…

Three rounds, not for time, of:
Straddle Hollow Hold, 30 seconds
Log Roll, 5 reps
Shoulder Dislocate, 15 reps
Reverse Snow Angel, 5 reps
Olympic Plank, 20 seconds
Piked Handstand Hold, 15 seconds
Reverse Support Hold, 20 seconds

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

Or…

Five sets of:
Row 1000m @ 5km PR Pace
Rest 60 seconds

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Wednesday 190320

A.
Split Jerk Every 2 minutes, for 14 minutes (7 sets):
1x3x65%
1x2x75%
1x2x80%
1x1x85%
1x1x90%
2x1x95+%

Coach Alex’s Notes:
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning. Make adjustments as required and prioritize mechanics over load.

B.
Every minute, on the minute, for 30 minutes:
Minute 1: 24/16kg Alternating Reverse Lunge x 12 reps
Minute 2: 20 Double Unders + 6 Chest-to-bar Pull-ups
Minute 3: 20 Double Unders + 8 Push-ups

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

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