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

Wednesday 190306

A.
Every 2 minutes, for 14 minutes (7 sets), complete:
Front Squat
1x3x80%
1x2x85%
1x1x90%
1x3x85%
1x2x90%
1x1x95%
1x6x75+%

B.
Every 5 minutes, for 20 minutes (4 sets):
Row 500m
32/24kg Kettlebell Swing, 20 reps

C.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Elbow Jacks x 10 reps
Interval 2 – Straight Body Crunch x 10 reps

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Tuesday 190305

A.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split x 3 reps

Immediately followed by…

Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 @ 85%

Coach Alex’s Notes:
Build up to 85% over the course of the 10 sets. Focus on mechanics.

B.
For time:
Row 1000m
25 Burpees

When the clock strikes 10 minutes, perform the following for time:

Three rounds for time of:
135/95 pound Push Press, 15 reps
20 Toes to bar

When the clock strikes 20 minutes, perform the following for time:

Three rounds for time of:
24/20″ Box Jump-Overs, 15 reps
15/12 Chest-to-bar Pull-ups

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Monday 190304

A.
Every minute, on the minute, for 3 minutes:
Overhead Squat x 3 reps

Immediately followed by…

In 14 minutes or less, build to today’s 1-RM Back Squat

B.
Every 3 minutes, for 18 minutes (6 sets):
15 Wall Ball Shots, 20/14 pounds
15 Burpees
30 Double Unders

C.
Two sets of:
Handstand Hold x 45 seconds
Rest 60 seconds
Death March x 20 reps
Rest 60 seconds

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Sunday 190303

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 190302

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lbs/85 lb
s
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lbs/115 lbs

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lbs/145 lbs

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lbs/175 lbs

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lbs/205 lbs

Stop at 20 minutes.

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