********************************************************
VISIT OUR NEW SITE AT WWW.CROSSFITBOLTON.COM
********************************************************

77 PILLSWORTH ROAD, UNIT #2, BOLTON,ON

Email: crossfitbolton@gmail.com



Tuesday, June 30, 2009

090630

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

Post loads to comments.

Compare to 081101.


















Jerk drill, Coach Burgener...[wmv]

Monday, June 29, 2009

090629

10 Rounds for time of:
30 Jumping Squats
21 Kettlebell Swings, 1.5 pood



















Kettlebell Juggling, Jeff Martone...[wmv]

Sunday, June 28, 2009

090628

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.



















Fight Gone Bad, CrossFit Trinity ...[wmv]

Saturday, June 27, 2009

090627

Rest Day


















Road to the 2009 CrossFit Games: Josh Everett on weight, fairness, and Spealler - video [wmv]

Friday, June 26, 2009

090626

Four rounds, each for time of:
800 meter run


Rest as needed between efforts.

Post times to comments.

Compare to
080725.












Josh Everett on 2009 CrossFit Games Regional Qualifiers - video [wmv]

Thursday, June 25, 2009

090625

Five Rounds for time of:
5 Handstand push-ups
5 Pull-ups
5 Sumo-deadlift high pull, 95 pounds
5 Kettlebell swings
30 Squats

Post time to comments.














"Sticking Points Part 2" by Dave Tate, CrossFit Journal Preview - video [wmv]

Wednesday, June 24, 2009

090624

21-18-15-12-9-6 reps for time of:
Walking lunge steps, carrying 35 pound dumbbells
Pull-ups
Sit-ups

Post time to comments.















"The Squat: All about Hips and Knees" by Mark Rippetoe, CrossFit Journal Preview - video [wmv]

Tuesday, June 23, 2009

090623

Rest Day













Road to the 2009 CrossFit Games: Caity Matter - video [wmv]

Monday, June 22, 2009

090622

"Dave Gone Bad"

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:
Thruster, 75 pounds
Hang Power Clean, 115 pounds
Box Jumps, 20" box
Kettlebell swings, 1.5 pood
Burpees

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.

Post time to comments

Compare to
090218.














Coach Glassman, Part I (CFJ Preview) ...[wmv]

Sunday, June 21, 2009

090621

For time:
100 Walking lunges
10 Pull-ups
75 Walking lunges
40 Sit-ups
50 Walking lunges
20 Pull-ups
25 Walking lunges
30 Sit-ups

Post time to comments.














Ass Whooping: CrossFit Marina ...[wmv]

Saturday, June 20, 2009

090620

Rest Day


















Cindy on Steroids, Camp Pendleton ...[wmv]

Friday, June 19, 2009

090619

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Com
pare to
090221.


















CrossFit Football, John Welbourn (FilFest 09) ...[wmv]

090618

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.
Compare to 090201
.












Hang Clean-Pullup WOD...[wmv]

Wednesday, June 17, 2009

090617

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

Post loads to comments.

Compare to
090509.














Joe Westerlin, CrossFit Omaha - video [wmv]

Tuesday, June 16, 2009

090616

Rest Day













Arm Wrestling with Travis Bagent: Three Moves, CrossFit Journal Preview - video [wmv]

Monday, June 15, 2009

090615

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.














Ball Slams...[wmv]

Sunday, June 14, 2009

090614

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Post time to comments.















Workout on the Strip - video [wmv]

Saturday, June 13, 2009

090613

Five rounds for time of:
25 Back Squats, 135 pounds
25 Push-ups
25 Air Squats
25 Push Presses, 95 pounds

Post time to comments.














"Training Through Acute Injuries Part 1" by Kelly Starrett, CrossFit Journal Preview - video [wmv]

Friday, June 12, 2009

Thursday, June 11, 2009

090611

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090419.















High Hang Snatch by Mike Burgener, CrossFit Journal Preview - video [wmv]

Wednesday, June 10, 2009

090610

15 Deadlifts, 225 pounds
5 Rope climbs
12 Deadlifts, 225 pounds
4 Rope climbs
9 Deadlifts, 225 pounds
3 Rope climbs
6 Deadlifts, 225 pounds
2 Rope climbs
3 Deadlifts, 225 pounds
1 Rope climb

Post time to comments.















WOD 061122...[wmv]

Tuesday, June 9, 2009

090609

"Karabel"

10 Rounds for time of:
115 pound Snatch, 3 reps

15 Wall ball shots, 20 pound ball, 10 foot target

Post time to comments.















Karabel (Jon G. & E.C.)...[wmv]

Monday, June 8, 2009

Sunday, June 7, 2009

090607

Shoulder press 1-1-1-1-1
Push press 1-1-1-1-1














Shoulder Impingement Checklist by Kelly Starrett, CrossFit Journal Preview - video [wmv]

Saturday, June 6, 2009

090606

"Melissa"

Three rounds for time of:
225 pound Back Squat, 15 reps
135 pound Front Squat, 15 reps
95 pound Overhead Squat, 15 reps
55 Air Squats

Post time to comments.

Compare to 090225.


















"Squat Depth" by Mark Rippetoe - video [wmv]

Friday, June 5, 2009

090605

"Thruster Lynne"

Five rounds for max reps of:
135 pound Thruster
Pull-ups


Post reps for both exercises in all rounds.

Compare to 090403.













Lynne (Brendan G.)...[wmv]

Thursday, June 4, 2009

090604

Rest Day


















Zone Chronicles: LAX, Pat Sherwood ...[wmv]

Wednesday, June 3, 2009

090603

Row "Helen"

Three rounds for time of:
Row 400 metres
1.5 pood kettlebell swing, 21 reps
12 Pull-ups

Post time to comments.














"Helen" by Brendon Mahoney - video [wmv]

Tuesday, June 2, 2009

090602

10-9-8-7-6-5-4-3-2-1 reps of:
135 pound Clean
Pull-ups

Post time to comments.













CrossFit Simi Valley - video [wmv]

Monday, June 1, 2009

090601

"Crossfit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to
090329.














Why Heels?...[wmv]