Email: crossfitbolton@gmail.com

Sunday, November 30, 2008


Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081028.

Towel Pullup & Variations...[wmv]

Saturday, November 29, 2008


Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Compare to 080913.

CrossFit Certification Seminar Trainers' WOD - video [wmv]

Friday, November 28, 2008



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.

Compare to 080603.

Robb Wolf on Zone Fat Blocks - video [wmv]

Thursday, November 27, 2008


Rest Day

Heaving Snatch Balance...[wmv]

Wednesday, November 26, 2008


With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Cleaning from the Ground, Coach Burgener ...[wmv]

Tuesday, November 25, 2008



Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 080522.

Von Ware/Jason Khalipa Interview ...[wmv]

Monday, November 24, 2008


"Ultimate Fight in the Garage"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating three times.

The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Burpees (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 080910.

Split Snatch - Josh Everett...[wmv]

Saturday, November 22, 2008


Rest Day

History of the Cert...[wmv]


Push Jerk 5-5-5-5-5 reps

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Weighted Press, Part II, Mark Rippetoe...[wmv]

Friday, November 21, 2008


Back Squat 5-5-5-5-5 reps

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Compare to 081012.

Core to Extremity Violation, Pat Sherwood ...[wmv]

Thursday, November 20, 2008


30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 081008.

100 Muscle-ups, Ricky Frausto and Joe Westerlin, CrossFit Omaha - video [wmv]

Wednesday, November 19, 2008


Rest Day

Double Bodyweight Deadlifts, Dutch and Boz ...[wmv]

Tuesday, November 18, 2008



Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 080623.

Elizabeth @ CrossFit Los Angeles ...[wmv]

Monday, November 17, 2008



For time:
Snatch 135 pounds, 30 reps

Post time to comments.

Pat's Oly Workout Part I: The Snatch (a) (CFJ Preview)...[wmv]
Pat's Oly Workout Part I: The Snatch (b) (CFJ Preview)...[wmv]

Sunday, November 16, 2008



135 pound Clean and Jerk, 30 reps

Post time to comments.

Compare to 080425.

"Man Grace", CrossFit Again Faster - video [wmv]

Saturday, November 15, 2008


Rest Day

100 Overhead Squats for Time (CrossFit LA) ...[wmv]

Friday, November 14, 2008



Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare to 080903.

High Pull, Level II Seminar ...[wmv]

Thursday, November 13, 2008



Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments.

Compare to 081004.

"Virtual Fran" - video [wmv]

Wednesday, November 12, 2008


Clean and Jerk 3-3-3-3-3 reps

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Clean Drops...[wmv]

Tuesday, November 11, 2008


Rest Day

"What is CrossFit?" by Andy Stumpf Part 2 - video [wmv]

Monday, November 10, 2008


"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

"The Chief", CrossFit San Diego - video [wmv]

Sunday, November 9, 2008


Five rounds for max reps of:
Body weight bench press
Body weight back squat

Post reps for all three exercises in all rounds.

Power Cleans, Mark Rippetoe ...[wmv]

Saturday, November 8, 2008


Deadlift 3-3-3-3-3 reps.

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Compare to 080823.

Kallista Pappas Games 08 Finals ...[wmv]

Read "You Need Me" by Jon Gilson of Again Faster.

Friday, November 7, 2008


Rest Day

Pat Sherwood on the Squat, CrossFit Level 2 Certification - video [wmv]

Wednesday, November 5, 2008



21-15-9 reps of:
Handstand push-ups
Ring dips

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Post time to comments.

Handstand Drills, Jeff Tucker (CFJ Preview) ...[wmv]


Back Squat 3-3-3-3-3 reps

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Power Elizabeth (Greg A.)...[wmv]

Tuesday, November 4, 2008


Run 3 K

Post time to comments.

Long/Slow vs Short/Fast, Brian MacKenzie ...[wmv]

Monday, November 3, 2008


Rest Day

Common Flaws (C2), Angela Hart...[wmv]

Sunday, November 2, 2008



10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 080608.

Gillian Does Linda - video [wmv]

Saturday, November 1, 2008


Push Jerk 3-3-3-3-3 reps

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Compare to 081003.

"Correcting the Press", CrossFit Level 2 Certification - video [wmv]