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CrossFit Bolton
WODS & News

Tuesday 180619

A.
Every minute, on the minute for 3 minutes:
Shoulder Press
1x1x55-60%
1x1x65-70%
1x1x75-80%

Then…
Every two minutes, for 14 minutes (7 sets):
Shoulder Press
1x1x80-85%
1x1x85-90%
1x1x90-95%
1x1x95-100%
1x1x102%*
1x1x107%*
1x1x112%*

*Only perform if previous set was successful.

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 20 Lunges, 24/16kg
Minute 2 – 24/16kg Kettlebell Swing, 16 reps
Minute 3 – 12 Toes to bar

C.
Two rounds, not for time, of:
15 Strict Toes to bar
or…
15 GHD Sit-ups

Monday 180618

A.
Every minute, on the minute for 3 minutes:
Back Squat
1x1x55-60%
1x1x65-70%
1x1x75-80%

Then…

Every two minutes, for 14 minutes (7 sets):
Back Squat
1x1x80-85%
1x1x85-90%
1x1x90-95%
1x1x95-100%
1x1x101-105%*
1x1x106-110%*
1x1x111-115%*

*Only perform if previous set was successful.

B.
“Karen”
For time:
150 Wall-ball Shots, 20/14 pounds

C.
Five minutes of:
Static Stretching or Foam Rolling (time permitting)

No Comments

Sunday 180617

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.

No Comments

Saturday 180616

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Deadlift, 5 reps at 80-85%
Minute 2 – Ring Support Hold, 20 seconds

B.
“Elizabeth”
21-15-9 reps for time of:
135/95 pound Clean
Ring dips

C.
Five minutes of:
Static Stretching or Foam Rolling (time permitting)

No Comments

Friday 180615

A.
Every two minutes, for 14 minutes (7 sets):
Overhead Squat, 2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight.

B.
Every minute, on the minute, for 10 minutes:
Handstand Push-ups (8″ deficit), 1 rep

Rest 5 minutes, then…

On a 15-minute clock, perform three rounds, for max distance of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

C.
Two rounds, not for time, of:
Banded Pull-apart, 50 reps

No Comments