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CrossFit Bolton
WODS & News

Monday 180423

Every two minutes, for 14 minutes (7 sets):
Hang Snatch, 2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Two rounds, for max reps, of:
3 minutes of Chest-to-bar Pull-ups
1 minute of 24/20″ Box Jumps
Rest 1 minute
3 minutes of Rowing (calories)
1 minute of Push-ups
Rest 1 minutes

Two rounds, not for time, of:
Reverse Hyper, 15-20 reps
Hip Extensions, 15-20 reps

Sunday 180422

Rest Day


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


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

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


– 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.

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?

Book a free consultation with our nutrition coach here.

See our nutrition packages here.

Saturday 180421

Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Deadlift, 5 reps at 75-80%
Minute 2 – 10 Push-ups

Complete as many rounds as possible in 15 minutes of:
Run 400m
135/95 pound Deadlift, 12 reps
10 Chest-to-bar Pull-ups

Two sets of:
L-sit, 30 seconds

Friday 180420

Every 2 minutes, for 10 minutes (5 sets):
Back Squat or Front Squat, 5 reps @ 85%

Every 2 minutes, for 10 minutes (5 sets):
Handstand Push-ups (4″ deficit), 6 reps

Rest 2 minutes, then…

Complete as many rounds as possible in 12 minutes of:
10 Box Jumps, 24/20″
10 Overhead Walking Lunges, left-arm
10 Overhead Walking Lunges, right-arm

Coach Alex’s Notes:
Use a dumbbell or kettlebell with your choice of weight for the overhead walking lunges.

Five minutes of:
Static Stretching (time permitting)

Thursday 180419

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


Four rounds, not for time, of:
15′ Rope Climb, 1-2 ascents
Rest 60 seconds
Good Morning, 10 reps
Rest 60 seconds
L-sit, 20 seconds
Rest 60 seconds

Complete the conditioning portion from Wednesday if you missed it…


Four rounds of:
Row 1000m at 5000m PR pace -10 seconds
Rest 60 seconds