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

Author Archive: CrossFit Bolton

Wednesday 190522

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Dimmel Deadlift, 12 reps at 45%
Minute 2 – Ring Support Hold, 20 seconds

B.
For time:
Row 1500m

Rest until the clock reaches 10 minutes, then…

Three rounds for time of:
135/95 pound Hang Power Clean, 15 reps
15 Burpees

C.
Two rounds, not for time, of:
Good Morning, 20 reps
Side Plank, 30 seconds (per side)

Tuesday 190521

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 2 reps @ 80%

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Chest-to-bar Pull-ups
Minute 2 – 115/75 pound Front Squat, 12 reps
Minute 3 – 15 Burpees

C.
Two rounds, not for time, of:
Hollow Hold, 30 seconds
Passive Hang, 30 seconds

 

Sunday 190519

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.

Bird Dog

 

Saturday 190518

We will be closed on Monday May 20th for the holiday. Regular hours will resume Tuesday May 21st.


A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Deadlift, 5 reps at 75-80%
Minute 2 – Nose-to-Wall Handstand Hold, 45 seconds

B.
Every 30 seconds, for 7 minutes (14 sets):
Handstand Push-ups, 1-4 reps

Rest 3 minutes, then…

For time:
40 Burpees
120 Wall-ball Shots, 20/14 pounds
40 Burpees

C.
Two rounds, not for time, of:
Good Morning, 20 reps