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Email: crossfitbolton@gmail.com



Friday, December 31, 2010

101231

Row 5K

Post time to comments.



















Thursday, December 30, 2010

101230

Body Weight Back Squat, 100 reps for time

Post time to comments.
























Tommy Hackenbruck at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv]

Wednesday, December 29, 2010

101229

Weighted Pull-ups 5-5-5-5-5
Box Jump, 1 rep
GHD Sit-ups 15-15-15

Post results to comments.






























"Louie Simmons On Regrets" - video [wmv]

Tuesday, December 28, 2010

101228

Push Jerk 2-2-2-2-2
Clean 3-3-3-3-3  
Post time to comments.






Learning the Handstand Walk

Monday, December 27, 2010

101227

 30-20-10 rep rounds for time of:
Deadlift 225 pounds
Wallballs, 20 pound ball
Pull-ups
Kettlebell Swings, 1.5 pood
Burpees

Post time to comments.












"Back Squat Tip with K-Starr" - video [wmv]

Sunday, December 26, 2010

101226

Snatch 1-1-1-1-1-1-1

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

Post loads to comments.

Saturday, December 25, 2010

101225

Five rounds for time of:
50 Squats
40 Burpees

Post time to comments.






Friday, December 24, 2010

101224

Complete as many rounds as possible in 20 minutes of:
5 Muscle-ups
95 pound Overhead squat, 15 reps

Thursday, December 23, 2010

101223

Front Squat bodyweight, 50 reps for time.

20 burpees every time you rack the barbell.

Post time and load to comments.

Wednesday, December 22, 2010

101222

21-18-15-12-9-6-3 rep rounds for time of:
95 pound Push Press
Knees to Elbows

Post time to comments.

Tuesday, December 21, 2010

101221

Power Snatch 2-2-2-2-2-2-2

Snatch Pull 3-3-3-3-3-3

Post loads to comments.

Monday, December 20, 2010

101220

For time:
Row 1000m
155 pound Clean, 30 reps

Post time to comments.





























"Graham Holmberg Talks Push-ups" - video [wmv]

Sunday, December 19, 2010

101219

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.








Saturday, December 18, 2010

101218

Push Press 3-3-3-3-3

Power Clean 2-2-2-2-2

Post loads to comments.





























"Andrew Bernstein on Stress", CrossFit Journal preview video [wmv]

Friday, December 17, 2010

101217

For time:
135 pound Thruster, 15 reps
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
135 pound Thruster, 15 reps

Post time to comments.

















Thursday, December 16, 2010

101216

5 rounds, each for time of:
30 Kettlebell Swings,
30 Burpees
Rest 1 minute

Post times to comments.
























Burpee Demo [wmv]

Wednesday, December 15, 2010

101215

21-15-9 rep rounds for time of:
Ring Push-ups
Toes to Bar
Box Jumps, 24"

Post time to comments.


















"Bro-Out in Charlotte" - video [wmv]

Tuesday, December 14, 2010

101214

Seven rounds for time of:
5 Handstand Push-ups
185 pound Deadlift, 10 reps
10 Chest to Bar Pull-ups
20 Double-unders

Post time to comments.


















"Playing on the Parallel Bars" at CrossFit Santa Cruz with Tony Budding, a CrossFit Journal preview video [wmv]

Monday, December 13, 2010

101213

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

Post loads to comments.


















"Learning the Muscle-up" with Jason Khalipa, a CrossFit Journal preview video [wmv]

Sunday, December 12, 2010

101212

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
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.























Clean and Jerk Part 4 with Mike Burgener, CrossFit Journal Preview - video [wmv]

Saturday, December 11, 2010

101211

Front Squat 3-3-3-3-3-3-3

Post time to comments.


















"Speal v. Khalipa" a CrossFit Journal preview video [wmv]

Friday, December 10, 2010

101210

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.


















"Back Squat Insights" with David Millar, Rob Orlando and Dave Lipson - video [wmv]

Thursday, December 9, 2010

101209

Five rounds for time of:
135 pound Power Snatch, 7 reps
14 Kettlebell Swings, 1.5 pood
21 Squats

Post time to comments.























Tissue Healing Phases by Kelly Starrett, CrossFit Journal Preview - video [wmv]

Wednesday, December 8, 2010

101208

"Tate"

Five rounds for time of:
135 pound Thruster, 9 reps
9 Ring Dips
135 pound Clean, 9 reps
9 Pull-ups

Post time to comments.


















"Jason Khalipa Learns the Backflip" with Carl Paoli, CrossFit Journal preview video [wmv]

Tuesday, December 7, 2010

101207

Six rounds for time of:
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
12 Toes to Bar

Post time to comments.























"Death by Clean and Jerk" with Mikko Salo, CrossFit Journal preview video [wmv]

Monday, December 6, 2010

101206

For time:
20 Chest-to-Bar Pull-ups
20 Box Jumps, 24" box
20 Toes-to-Bar
40 Overhead Walking Lunge steps, 45 pounds
20 Toes-to-Bar
20 Box Jumps, 24" box
20 Chest-to-Bar Pull-ups

Post time to comments.


















"Ring Dips", CrossFit Journal Preview - video [wmv]

Sunday, December 5, 2010

101205

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.









"Components of a Great Class" with Adrian Bozman and EC Synkowski from the Coaches Prep Course, a CrossFit Journal preview video [wmv]

Saturday, December 4, 2010

101204

Snatch 2-2-2-2-2

Clean and jerk 2-2-2-2-2

Post loads to comments.























CrossFit Evolution Gymnastics - video [wmv]

Friday, December 3, 2010

101203

Do one 45 pound overhead squat the first minute two the second all theway to the tenth minute, on the eleventh minute switch over to 11front squats, on the twenty-first minute switch to back squats andcontinue as long as you are able.

Post results to comments.


















Casey Burgener - 135lb clean plus bands at Westside Barbell - video [wmv]

Thursday, December 2, 2010

101202

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
Chest-to-Bar Pull-ups

Post time to comments.























"Sled Dragging" with Louie Simmons, a CrossFit Journal preview video [wmv]

Wednesday, December 1, 2010

101201

6 Rounds for time of:
5 Power Cleans, 155 pounds
10 Box Jumps, 24" box
5 Cleans, 155 pounds
10 Burpees

Post time to comments.


















Mike Burgener on "Splitters" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv]

Tuesday, November 30, 2010

101130

Power Snatch 2-2-2-2-2-2-2

Snatch Pull 4-4-4-4-4-4-4

Post loads to comments.


















"Fun with Gymnastics" with Gillian Mounsey at Jeannie's Beach CrossFit - video [wmv]

Monday, November 29, 2010

101129

For time:
100 Double Unders
90 Squats
80 Back Extensions
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps, 24 inch box
30 Wall Balls, 20 pound ball
20 Burpees
10 Pull-ups

Post time to comments.

Compare to 100413.


















Tate - Fran

Sunday, November 28, 2010

101128

Complete as many rounds in 20 minutes as you can of:
95 pound Push press, 15 reps
Rope climb, 15 foot ascent

Post rounds completed to comments.


















Compilation of Workouts by Rob Orlando - video [wmv]

Saturday, November 27, 2010

101127

As many rounds as possible in 20 minutes of:
5 Burpees
10 Jumping Squats
15 KB Swings

Post rounds completed to comments.


















"Pain Equals Potassium" with Brian MacKenzie, CrossFit Journal preview video [wmv]

Friday, November 26, 2010

101126

Front Squat 1-1-1-1-1-1-1

Power Clean and Jerk 1-1-1-1-1-1-1

Post loads to comments.


















Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv]