CROSSFIT BOLTON

100312

2010-03-12T00:00:00.002-05:00

"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

Back Extension, Hip Extension, Hip-back Extension [ wmv]

100311

2010-03-11T00:00:00.005-05:00

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

Power Snatch [wmv]

100310

2010-03-10T00:00:00.005-05:00

For time:
225 pound Deadlift, 15 reps
50 Ring Dips
225 pound Deadift, 12 reps
40 Ring Dips
225 pound Deadlift, 9 reps
30 Ring Dips
225 pound Deadlift, 6 reps
20 Ring Dips
225 pound Deadlift, 3 reps
10 Ring Dips

Post time to comments.

Ring Dips [ wmv]

100309

2010-03-09T09:12:00.014-05:00

Hang Squat Clean 2-2-2-2-1-1-1-1-1
Rest 5 minutes
Run 10 MPH @ 10% incline for 30 seconds, rest 30 seconds x 4

Post loads to comments.

Intro to Pose Technique (CFJ Preview) [wmv]

100308

2010-03-08T00:00:00.005-05:00

5 rounds for max reps of:
1 min Push Press, 95 pounds
1 min L pull-ups
1 min Step-Ups, 1 pood in each hand
1 min Rest

Post total reps to comments.

Push Press [wmv]

100307

2010-03-07T00:00:00.008-05:00

For time:
Row 1000m
50 Wallballs
Row 500m
50 Box jumps, 24" box

Post time to comments.

Box Jump Variations [ wmv]

100306

2010-03-06T00:00:00.003-05:00

Front Squat 3-3-3-3-3-3-3
Rest 5 minutes
16 Tabata Intervals of Double Unders.

Post loads from front squats and total reps from double unders to comments.

Front Squat Good/Bad Bi-panel [wmv]

100305

2010-03-05T00:00:00.000-05:00

50-40-30-20-10 rep rounds for time of:
Push-ups
Kettlebell Swings, 2 pood

Post time to comments.

Basic Kettlebell Swing, Part I, Jefff Martone [wmv]

100304

2010-03-04T00:00:00.012-05:00

Snatch 3,3,3,2,2,1,1,1,1

Post loads to comments.

Snatch Instruction, Coach Burgener [wmv]

100303

2010-03-03T00:00:00.003-05:00

15 Rounds for calories of:
30 second Row
30 second rest

Post calories/round and total calories to comments

Rowing Fast, Bruce Kocher from C2 [wmv]

100302

2010-03-02T00:00:00.000-05:00

5 rounds for time of:
20 Wall Balls, 20 pound ball, 10 foot target
15 Cleans, 135 pounds

Post time to comments.

Clean Instruction, Part I, Coach Burgener [wmv]

100301

2010-03-01T00:00:00.011-05:00

Event 7 from the 2009 CrossFit Games:
As many rounds as possible in 8 minutes of:
4 Handstand Push-ups
8 KB Swings, 2 pood
12 GHD Sit-ups

Rest 5 minutes

Row Sprint 30 sec; Rest 3 min off rower; Repeat 4 times

Post rounds and reps complete for Part 1 and total metres from row to comments.

Handstand Push-up Variations [wmv]

100228

2010-02-28T00:00:00.001-05:00

"Elizabeth"

21-15-9 reps for time of:
Clean 135 pounds
Ring Dips

Post time to comments.

Ring Dips [ wmv]

100227

2010-02-27T17:01:00.021-05:00

Snatch Grip Deadlift 1-1-1-1-1-1-1

Post loads to comments.

Snatch Foot Position, Coach Burgener [wmv]

100226

2010-02-26T09:23:00.007-05:00

5 RFT

5 OHS 95/65
10 SDHP 95/65
15 Wall Ball Shots 20/14

Post Time to Comments

"The Quad Dipsea" [wmv]

100225

2010-02-25T04:53:00.008-05:00

Rest Day

"It is surmounting difficulties that makes heroes."

"Boz and Todd Do Olga" with Kurtis Bowler, a CrossFit Journal preview video [wmv]

100224

2010-02-24T04:01:00.006-05:00

"Grace"

30 Reps For Time
Clean And Jerk 135/95
Post Time To Comments

Grace (Tosh) [wmv]

100223

2010-02-23T05:35:00.005-05:00

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

100222

2010-02-22T05:40:00.002-05:00

Clean

1-1-1-1-1-1-1

100221

2010-02-21T05:45:00.002-05:00

Rest Day

"We would accomplish many more things if we did not think of them as impossible."

100220

2010-02-20T06:01:00.004-05:00

METCON

7 SDHP
7 Hang Power Clean
7 Push Press
Maximum Rounds in 4 Min
Rest 30 Seconds
3 Rounds in Total

Post Rounds To Comments

100219

2010-02-19T05:08:00.001-05:00

METCON

4 min Row for calories

1 min rest

4 min Wall Balls 20/14

1 min rest

4 min Box Jumps 20

1 min rest

4 min Pull Ups

Post Total Reps To Comments

100218

2010-02-18T15:43:00.015-05:00

STRENGTH
Shoulder Press
Take 20 min to get to 1 rep max
Post load to comments

METCON
5 RFT:
10 Burpees
20 Sit Ups
Row 250
Post time to comments

100217

2010-02-17T16:47:00.008-05:00

Rest Day

"Motivation is what gets you started. Habit is what keeps you going."

"Mary's Story" Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv]

100216

2010-02-16T10:18:00.001-05:00

500 meter row
5 rounds for time of:
10 Wall Ball Shots 20# 14#
10 Power Snatches @ 95#/ 65#
500 meter row

"Weightbelts" with Kelly Starrett - video [wmv]