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

Wednesday 171122

A.
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

B.
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

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

B.
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

A.
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

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

No Comments

Sunday 171119

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.

 

No Comments

Saturday 171118

A.
Every two minutes, for 14 minutes (7 sets):
High Hang Snatch, 3 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.

B.
Five rounds for time of:
95/65 pound Overhead Squat, 15 reps
15 Chest-to-bar Pull-ups

No Comments