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77 PILLSWORTH ROAD, UNIT #2, BOLTON,ON

Email: crossfitbolton@gmail.com



Sunday, May 31, 2009

090531

Rest Day











"Kettlebells for Rehab" by Jeff Martone, CrossFit Journal Preview - video [wmv]

Saturday, May 30, 2009

090530

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 080926.













Deadlift-L-pullup Mashup WOD (Brendan)...[wmv]

Friday, May 29, 2009

090529

"Chelsea"

Complete the following each minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments

Compare to 080420.














Eric O'Connor, 2009 CrossFit Games MidAtlantic Regional Qualifier Workout 1 - video [wmv]

Thursday, May 28, 2009

090528

5 rounds for time of:
7 Kettlebell swings, 2 pood
14 Burpees
21 Sit-ups
28 Squats

Post time to comments.














"Return to the Catch" by Angela Hart, Concept 2 - video [wmv]

Wednesday, May 27, 2009

090527

Rest Day














"Explosive Knees" by Tony Blauer - video [wmv]

Tuesday, May 26, 2009

090526

Overhead Squat
3-3-3-3-3

Compare to 090404

Post loads to comments.













Overhead Squat Basics...[wmv]

Monday, May 25, 2009

090525

3 rounds for max reps of:
1 minute of shoulder press, 75 pounds
1 minute rest
1 minute of push pres, 75 pounds
1 minute rest
1 minute of push jerk, 75 pounds
1 minute rest

Post total number of reps to comments.














Push Jerk Benefits ...[wmv]

Sunday, May 24, 2009

090524

Row 500 m
21 Thrusters, 95 pounds
21 Pull-ups
Row 500 m
15 Thrusters, 95 pounds
15 Pull-ups
Row 500 m
9 Thrusters, 95 pounds
9 Pull-ups

Post time to comments.














"Kipping" by Jeff Tucker, CrossFit Journal Preview - video [wmv]

Saturday, May 23, 2009

090523

Rest Day












The Boz and Todd Experience, Episode 3 Part 1, CrossFit Journal Preview - video [wmv]

Friday, May 22, 2009

090522

Run 5 K

Post time to comments.

Compare to 080905.


















Wheel Analogy, CrossFit Running Certification (CFJ Preview) ...[wmv]

Thursday, May 21, 2009

090521

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 090126.














Hip Opening Hurdle Drills - John Baumann...[wmv]

Wednesday, May 20, 2009

090520

3 rounds for time of:
10 Chest-to-Bar Pull-ups
10 Front Squats, 165 lbs

10 Burpees

Post time to comments.















Matt Chan, 2009 CrossFit Games Rocky Mountain Regional - video [wmv]

Tuesday, May 19, 2009

Monday, May 18, 2009

090518

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

Post loads to comments.

Compare to
090331.














Teaching Kids the Squat, CrossFit Kids ...[wmv]

Sunday, May 17, 2009

090517

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

Compare to
081011.














Miller Goes For a Big Snatch...[wmv]

Saturday, May 16, 2009

090516

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds completed to comments.

Compare to 090305.


















Hot Mama Clean/Pullup WOD...[wmv]

Friday, May 15, 2009

090515

Rest Day













"The Zone: Accuracy and Precision" by Robb Wolf, CrossFit Journal Preview - video [wmv]

Thursday, May 14, 2009

090514

Hang power clean 5-5-5-5-5
Power clean 3-3-3-3-3
Clean 1-1-1-1-1

Post loads to comments.















Fittest Games Challenge: CrossFit Central ...[wmv]

Wednesday, May 13, 2009

090513

For Time:
25 Sumo deadlift high pull, 95 pounds
5 Push jerks, 135 pounds
20 Sumo deadlift high pull, 95 pounds
4 Push jerks, 135 pounds
15 Sumo deadlift high pull, 95 pounds
3 Push jerks, 135 pounds
10 Sumo deadlift high pull, 95 pounds
2 Push jerks, 135 pounds
5 Sumo deadlift high pull, 95 pounds
1 Push jerks, 135 pounds

Post time to comments.














Candace Hamilton vs Tamara Holmes, CrossFit Oakland - video [wmv]

Tuesday, May 12, 2009

090512

For time:
25 Sit-ups
50 Deadlifts, 225 pounds
25 Sit-ups
50 Push-ups
25 Sit-ups
50 Cleans, 95 pounds
25 Sit-ups
50 Pull-ups
25 Sit-ups
50 Back extensions
25 Sit-ups

Post time to comments.













"Teaching a Group to Squat" by Pat Sherwood, CrossFit Journal Preview - video [wmv]

Monday, May 11, 2009

090511

Rest Day














2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv]

Sunday, May 10, 2009

090510

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Post time to comments.

Compare to 081117.


















Hang Snatch...[wmv]

Saturday, May 9, 2009

090509

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to
090314.


















"Burgeners do Grace" by CrossFit by Overload - video [wmv]

Friday, May 8, 2009

090508

5 rounds for time of:
30 Walking lunge steps
30 Box jumps, 20" box
30 Wall ball shots, 20 pound ball

Post time to comments.















Box Jump Variations...[ wmv]

Thursday, May 7, 2009

090507

Rest Day














Candace Hamilton, 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv]

Wednesday, May 6, 2009

090506

Complete as many rounds in 10 minutes as you can of:
5 Clean and Jerk, 135 pounds
5 Muscle-ups


Post rounds completed to comments.














Fundamentals of Olympic Lifting with Mike Burgener, CrossFit Journal Preview - video [wmv]

Tuesday, May 5, 2009

090505

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090306.














"Every Second Counts" Outtakes - Josh Everett...[wmv]

Monday, May 4, 2009

090504

So in the spirit of the Crossfit Qualifiers the next few WOD's will be from the Canada East Regional Qualifiers.
Coach competed this weekend, placing 4th overall missing the games by one spot.

Alex you made us proud, great work!

Coach killed this one, winning this event with a time of 3:01!!!!!!!!!!!!!!!!!!! Crazy.

21-15-9 reps for time of:
Burpees
Kettlebell swings, 1.5 pood


Post time to comments.












Kettlebell Swing...[wmv]

Sunday, May 3, 2009

090503

Rest Day

As of this morning our fearless leader was ranked second at the Canada East Crossfit Qualifiers.

Today a 5 km run..................

RUN ALEX RUN!!!!!!!!!!!!!!!!!!!!!!!!!!!














The 2009 CrossFit Games Regional Qualifier Canada East

Saturday, May 2, 2009

090502

Complete as many reps as possible in one minute at each station. Rest one minute.

Push-ups
Jumping Squats
Pull-ups
Box Jumps
Sit-ups
Wall ball, 20 rounds
Kettlebell swings 1/1.5 pood
Lunges

Post total number of reps completed to comments.















Rope Climb Variations (Annie)...[wmv]

Friday, May 1, 2009

090501

5 Rounds for time of:
10 Thrusters, 135 pounds
10 Burpees

Post time to comments.















Having Trouble Describing CrossFit? ...[wmv]