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Sunday 190106

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 190105

A.
Take 20 minutes or less build to today’s heavy Deadlift triple.

Coach Alex’s Notes:
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.
For time:
21-15-9 reps of:
315/205 pound Deadlift
30/24″ Box Jumps

Coach Alex’s Notes:
This couplet is a sprint. The deadlift should be heavy but nowhere near your max. The box should be high but not so high that you hesitate and/or rest between reps. Pick options that are challenging but don’t slow you down. Scaling Options: L2: 15-12-9 Deadlift 275/185, Box Jump 30/24″ L1: 21-15-9 Deadlift 155/105, Box Jump 20/16″

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Friday 190104

A.
Take 15 minutes or less to establish a new 3 rep max Thruster.

Coach Alex’s Notes:
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.
Five rounds for time of:
Row 500m
45/25 pound Dumbbell Power Clean and Jerk, 10 reps

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Thursday 190103

A.
Five rounds, not for time, of:
Strict Chest to bar Pull-ups, 7 reps
L-Sit, 20 seconds

B.
For time:
20 Step-ups (alternating), 24/20″ box
10 Burpees
40 Step-ups (alternating), 24/20″ box
20 Burpees
60 Step-ups (alternating), 24/20″ box
30 Burpees
80 Step-ups (alternating), 24/20″ box
40 Burpees

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Wednesday 190102

A.
Take 15 minutes or less to establish a new 3 rep max Shoulder Press.

Coach Alex’s Notes:
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.
On a 25-minute clock, complete five rounds, for max distance, of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Coach Alex’s Notes:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Scaling Options:
L2: 20-minute clock, 4 rounds
L1: 15-minute clock, 3 rounds

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