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Author Archive: CrossFit Bolton

Wednesday 190116

A.
Every minute, on the minute, for 16 minutes (8 sets):
Minute 1: High Hang Snatch or Overhead Squat, build in weight
Minute 2: Bar Muscle-ups, 1-3 reps

B.
Complete as many rounds as possible in 10 minutes of:
Row 21 calories
21 Burpees

Rest 5 minutes, then…

Complete as many rounds as possible in 10 minutes of:
12 Dumbbell Snatches (alternating), 45/25 pounds
12 Pull-ups
12 Handstand Push-ups

C.
Two rounds, not for time, of:
Elbow Jacks, 25 reps

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Tuesday 190115

A.
Complete as many rounds as possible in 20 minutes of:
Row 2000m
100 Sit-ups

Coach Alex’s Notes:
Push hard on the rower and a find a steady pace on the sit-ups. To scale rowing workouts, modify the length of the row or slow down the pace. Scale the sit-up reps back to a number that is manageable. Rest 5 minutes, then…

B.
Complete as many rounds as possible in 20 minutes of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Pistols, alternating

*After every 3 rounds, 50 double unders

Coach Alex’s Notes:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Try and do the 50 double unders unbroken and quickly. They will help you manage the muscular fatigue created by the other exercises. Scaling Options: L2: 5 chest-to-bar pull-ups, 10 push-ups, 15 single-leg squats to a box, alternating, after every 3 rounds, row 500m L1: 5 banded pull-ups, 10 modified push-ups, 20 walking lunges, after every 3 rounds, row 400m

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

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Monday 190114

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
1x3x60%
1x3x65%
1x3x70%
1x3x75%
1x3x80%
1x3x85%
1x3x90%

Coach Alex’s Notes:
Athletes of all skill levels should perform triples. Experienced athletes can follow percentages or go as heavy as possible. Newer athletes can use this workout as an opportunity to drill the movement.

B.
For time:
30 Overhead Walking Lunge Steps, 45/25 pounds
30 Toes to bar
30 Burpees
Row 30 calories
30 Burpees
30 Toes to bar
30 Overhead Walking Lunge Steps, 45/25 pounds

Coach Alex’s Notes:
This is a quick down-and-back chipper. Reduce the reps and scale movements so you can complete each exercise in no more than 2-3 sets. You will only do each exercise (except the row) twice, so fight for large sets and quick transitions between the movements.

Scaling Options:
L2: 20 reps
L1: 20 reps, sub T2B with hanging knee raise

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

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Sunday 190113

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.

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Saturday 190112

A.
Power Clean and Push Press.

Coach Alex’s Notes:
Take 20 minutes or less build to today’s heavy single. This workout is meant to be a test of strength. Newer athletes should use today as an opportunity to practice good mechanics and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

B.
21-15-9 reps for time of:
135/95 pound Power Clean
135/95 pound Push Press

Coach Alex’s Notes:
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.
Scaling Options:
L2: 115/75 pounds
L1: 12-9-6, 95/65 pounds.

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