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

Monday 190311

A.
Every 2 minutes, for 6 minutes (3 sets):
Overhead Squat x 3 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Shoulder Press x 5 reps @ 2111

Coach Alex’s Notes:
An option/variation for today’s shoulder presses is to sit on a bench/box without back support and overhead press dumbbells.

B.
Every minute on the minute, for 10 minutes:
Row 10/8 calories

Rest 2 minutes, then…

Complete as many rounds as possible in 10 minutes of:
20 Burpees
10 Toes to bar

C.
Three sets of:
Nose-to-Wall Handstand Hold x 45 seconds
Rest as needed

Sunday 190310

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 190309

A.
Every minute on the minute, for 10 minutes:
Clean x 1 rep

Coach Alex’s Notes:
Build over the course of the 10 sets to a heavy clean.

B.
Every minute on the minute, for 5 minutes:
Deadlift x 1 rep @ 75-80%

C.
For time:
Row 2000m

Rest until the 10 minute mark, then…

Complete as many rounds as possible in 7 minutes of:
10 Pull-ups
185/135 pound Deadlift, 15 reps
20 Toes-to-bar

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Friday 190308

Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge, 50lb/35lb
50 dumbbell box step-ups, 24”/20”
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

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Thursday 190307

A.

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

Or…

Three rounds, not for time, of:
Tuck-ups, 20 reps
Plank Hold, 40 seconds
Superman Lift, 20 reps
Front Support Hold (feet elevated), 30 seconds
Scapula Push-ups, 10 reps
Incline Push-ups, 10 reps
Handstand Hold, 20 seconds

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Row 500m @ ascending intensity
(use this as a warm-up, but get progressively faster until the last 100m, and at that point sit at a typical 2k pace)

Rest 3 minutes, then…

For time: Row 5000m

Rest 3 minutes, then…

Row 500m @ 40-50% effort to flush your legs