WOD Archive
30Dec

Tuesday 141230

A.

Three rounds, not for time, of:

40 Double unders

12 Toes to bar

 

B.

Every 2 minutes, for 20 minutes (10 sets) of:

Clean + Hang Clean

2x1x65%

2x1x70%

2x1x75%

2x1x80%

2x1x85%

 

C.

Front Squat

1x4x75%

1x3x80%

1x2x85%

1x4x80%

1x3x85%

1x2x90%

1x6x75%

 

 crossfit bolton c 21

 

Front Squat

Crossfit

29Dec

Monday 141229

A.

Every minute, on the minute, for 10 minutes:

1 Heaving Snatch Balance + 1 Snatch Balance

 

Coach Alex's Notes:

Perform the movements at 85% of your 1-RM Snatch.

 

B.

Every two minutes, for 10 minutes (5 sets) of:

Shoulder Press

1x3x92%

 

C.

Complete as many rounds as possible in 8 minutes of:

10 Ring Dips

45/25 pound Overhead Walking Lunge Steps, 20 reps

 

Coach Alex's Notes:

Substitute push-ups for ring dips if you cannot perform a set of 10 perfect push-ups.

 

crossfit bolton sc 07 

 

Heaving Snatch Balance

Crossfit

28Dec

Sunday 141228

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.

 

Tomorrow's workout:

 

A.

Every minute, on the minute, for 10 minutes:

1 Heaving Snatch Balance + 1 Snatch Balance

 

Coach Alex's Notes:

Perform the movements at 85% of your 1-RM Snatch.

 

B.

Every two minutes, for 10 minutes (5 sets) of:

Shoulder Press

1x3x92%

 

C.

Complete as many rounds as possible in 8 minutes of:

10 Ring Dips

45/25 pound Overhead Walking Lunge Steps, 20 reps

 

Coach Alex's Notes:

Substitute push-ups for ring dips if you cannot perform a set of 10 perfect push-ups.

 

crossfit bolton lite class dsc 0074

Crossfit

27Dec

Saturday 141227

A.

Every two minutes, for 10 minutes (5 sets):

Back Squat

1x5x55%

1x5x65%

1x3x75%

1x2x85%

1x2x90%

 

B.

Every two minutes, for 6 minutes (3 sets):

Back Squat

1x10x80%

 

C.

Three rounds for time of:

6 Muscle-ups

12 Toes to Bar

225/155 pound Deadlift, 18 reps

 

 crossfit bolton c 0262

 

Back Squat 

Crossfit

26Dec

Friday 141226

A.

Every 90 seconds, for 15 minutes (10 sets):

Snatch

 

Coach Alex's Notes:

Increase the weight based on how you feel. Always remember that the amount of weight on the bar is less important than perfect mechanics. If the rep isn’t technically perfect, do not increase the weight.

 

B.

Every 2 minutes, for 10 minutes (5 sets) of:

Split Jerk 

1x3x80%

 

Coach Alex's Notes:

Focus on perfect mechanics. Pause in the receiving position for 3 seconds, check that you are perfectly balanced and your feet are where you want them to be before recovering.

 

C.

Complete as many rounds as possible in 5 minutes of:

100 Double unders

75 Wall Ball Shots, 20/14 pounds

 

 crossfit bolton sc 0044.2

 

Snatch

Crossfit