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CrossFit Bolton
WODS & News

WEDNESDAY 150225

A.
For time:
Row 1000m

B.
Split Jerk
5x1xM.E.

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
For time:
185/135 pound Push Jerk, 20 reps
Rest 2 minutes
165/115 pound Push Jerk, 20 reps
Rest 2 minutes
135/95 pound Push Jerk, 20 reps

crossfit bolton 09.9

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WEDNESDAY 150225 KIDS

Warm up:
Three minutes of rope jumps including double under attempts, 20 leg swings, 20 wall squats, 20 arm circles

Skill:
Front Squat (5×10), Pull-ups

WOD:
Complete 18-15-12-9-6-3 reps for time of:
Walking lunges (10lb weight)
Sit-ups
Back extensions

Game

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TUESDAY 150224

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 8 Pull-ups
Minute 2 – Handstand Hold, 45 seconds
Minute 3 – 30 Double-unders

B.
Clean
5x1xM.E.

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
Complete as many rounds as possible in 10 minutes of:
155/105 pound Hang Clean, 2 reps
4 Handstand Push-ups

crossfit bolton d038

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MONDAY 150223

A.
Snatch Balance
5x1xM.E.

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
Every two minutes, for a total of 16 minutes (8 sets):
Snatch Pull + Power Snatch + Snatch at 75%

C.
For time:
15 Bar Muscle-ups
30 Burpees
12 Bar Muscle-ups
24 Burpees
9 Bar Muscle-ups
18 Burpees

crossfit bolton ds04

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SUNDAY 150222

Rest Day

A.
Come in and complete a training session that you missed on Friday or Saturday.

Or…

Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
– AirDyne (maintain a relaxed pace)
– Hike (find a trail and go for a walk outdoors)
– Cycle (get outdoors and enjoy the scenery)

B.
Mobility and Maintenance
Book an appointment with one of our licensed therapists. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy. Click here to see the therapists’ availability.

Or…

– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills Mobility WOD and spend 5-10 minutes with them.

C.
Inflammation Maintenance
– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.

D.
Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

crossfit bolton dsc065

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