Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
Follow Us FacebookTwitterGoogle PlusBlog
CrossFit Bolton
WODS & News

Thursday 171123

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


Rotate through the following exercises for 20 minutes:
10 Banded Push-ups
Hollow Hold, 30 seconds
2 Bar Muscle-ups
Arch Hold, 30 seconds
3 Strict behind the neck Pull-ups
20 Alternating Pistols
15 Tuck Crunches

Coach Alex’s Notes:
The focus should be on performing quality reps. The focus should not be on the total number of rounds or reps completed.

Complete the conditioning portion from Wednesday if you missed it…


Eight rounds of:
Row 500m at 2000m PR pace -2 seconds
Rest 1 minutes

Wednesday 171122

Every minute on the minute for 6 minutes (3 sets):
Minute 1 – Push Jerk, 1-2 reps at 90%
Minute 2 – Hollow Hold, 40 seconds

Every minute, on the minute, for 10 minutes:
Handstand Push-ups (6″ deficit), 1-3 reps

Rest 2 minutes, then…

Complete as many rounds as possible in 8 minutes of:
24 Squats
24 Walking-lunge steps

No Comments

Tuesday 171121

Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Deadlift, 5 reps at 80%
Minute 2 – Ring Support Hold, 15 seconds

21-18-15-12-9-6-3 rep rounds of:
Wall-ball Shots, 20/14 pounds
Box Jump, 24/20″
Kettlebell Swing, 24/16kg

No Comments

Monday 171120

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

For time:
120 Double-unders
60 Burpees
60 Toes to Bar
120 Double-unders

No Comments

Sunday 171119

Rest Day


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


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

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

Need extra help? Book a personal training session or goal setting session here.

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.


No Comments