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

Thursday 170921

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

Or…

Six rounds of:
Row 500m at 2000m PR pace -2 seconds
Rest 1 minute

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

Or…

Four rounds (28 minutes) at 60% effort of:
2 minutes of Rowing
2 minutes of Burpees
2 minutes of Overhead Carry, 45/35 pounds
1 minute of Doube Unders

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

Wednesday 170920

A.
Every 2 minutes, for 6 minutes (3 sets):
Front Squat, 3 reps at 104%

B.
Every minute, on the minute, for 7 minutes:
11 Handstand Push-ups

Rest 3 minutes, then…

Complete as many rounds as possible in 15 minutes of:
Run 800m
50 Wall-ball Shots, 20/14 pounds

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

Tuesday 170919

A.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean, 2 reps at 103%

B.
Every minute, on the minute, for 24 minutes:
Min 1: 20 Double Unders + 6 Pull-ups
Min 2: 115/75 pound Reverse Lunges (front rack) x 16 reps
Min 3: 10 Burpees over the barbell

C.
Two rounds, not for time, of:
Elbow Jacks, 25 reps
Banded Pull-apart, 40 reps

No Comments

Monday 170918

A.
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch, 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch, 1.1 reps (rest 10 seconds between singles)

Immediately followed by… Every 2 minutes, for 6 minutes (3 sets):
Snatch, 1 rep

B.
45 reps of each for time:
135/95 pound Overhead Squat
Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

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
Single Leg Deadlift, 8 reps (per side)

No Comments

Sunday 170917

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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