Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
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CrossFit Bolton
WODS & News

Friday 171208

This month we’ll be celebrating Podium Week from December 11-17 to recognize and celebrate your progress.
Let’s show our community what REALLY goes on at CrossFit Bolton and help flood the internet with positive images of success.
Coaches will help you find opportunities for “podiums” within our regular programming.
For example, in “Jackie,” there are at least four opportunities to do something you’ve never done before:
1) Row 1000m faster than ever before.
2) Do 50 unbroken thrusters.
3) Do 30 unbroken pull-ups.
4) Finish the workout in a PR time.
…and we are sure that there are plenty more opportunities!
Before the workout, Coaches will ask which podium you will aim for.
When you hit your mark, we will write your goal (along with, #CrossFitBolton #podiumweek) on a small chalkboard and take a picture of you holding it up.
We will post this on Instagram and our Facebook page AND you can post to your personal page.


A.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat, 3 reps @ 96-98%

B.
Every minute, on the minute, for 7 minutes:
Handstand Push-ups (6″ deficit), 5 reps
Rest 3 minutes, then…

42-30-18 reps for time of:
Wall-ball Shots, 20/14 pounds
Toes to bar