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Email: crossfitbolton@gmail.com



Sunday, October 31, 2010

101031

Power Snatch 1-1-1-1-1-1-1

Post loads to comments.


















Miranda Oldroyd does "Amazing Grace" for Barbells for Boobs - video [wmv]

Saturday, October 30, 2010

101030

Five rounds for time of:
400m Run
30 GHD Sit-ups
20 Kettlebell Swings, 1.5 pood
10 Knees to elbows

Post time to comments.


















"Two-Minute Drills Part 6: Back of the Socket" with Kelly Starrett, CrossFit Journal preview video [wmv]

Friday, October 29, 2010

101029

Back Squat 1-1-1-1-1-1-1

Post loads to comments.


















"Fight Gone Bad 5: Charlotte, N.C.", CrossFit Journal preview video [wmv]

Thursday, October 28, 2010

101028

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.


















Playing On The Rings at GSX Athletics - video [wmv]

Wednesday, October 27, 2010

101027

Deadlift 1-1-1-1-1-1-1

Post loads to comments.


















"Positive Self-Talk: Focusing on Your Goals" with Greg Amundson, CrossFit Journal preview video [wmv]

Tuesday, October 26, 2010

101026

100 reps for time of:
Power Clean body weight

Post time and load to comments.


















"Rope Climbing Techniques: Legless Rope Climb" with Adrian Bozman and Carl Paoli, CrossFit Journal preview video [wmv]

Monday, October 25, 2010

101025

WIN A FREE ONE YEAR MEMBERSHIP!

CFB Refer a Friend Challenge

Here are the rules:

***Refer 3 new athletes to CrossFit Bolton that sign-up for the introductory training (4 privates) and a minimum of a 3 month membership between November 1st and December 31st and you'll win a FREE ONE YEAR MEMBERSHIP!

***The challenge will end on December 31st 2010, no exceptions.

***All of your referrals must sign-up for the introductory training and a 3 month membership or longer. Anyone that signs up for a monthly membership will not count towards the competition.

***Past referrals do not count.

***Only first time athletes count.

***New athletes must join between November 1st and December 31st 2010.

3 rounds for time:
400m Farmer’s Walk, 1 pood in each hand
25 Burpees

Post time to comments.



















Event 3 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv]

Sunday, October 24, 2010

101024

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 Push-ups

Post time to comments.


















"Dissecting Dave & Nadia: Part 4" with Coach Mike Burgener, CrossFit Journal preview video [wmv]

Saturday, October 23, 2010

101023

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 Sit-ups
70 Burpees

Post time to comments.


















Highlights from the CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv]

Friday, October 22, 2010

101022

Split Jerk 1-1-1-1-1-1-1

Post loads to comments.


















Sneak Peek at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv]

Thursday, October 21, 2010

101021

For fifteen minutes do pull-ups for twenty seconds, then toes to bar for twenty seconds, followed by squats for twenty seconds.

Rest precisely 5 minutes

Run 3k

Post results to comments.


















"Transitioning CrossFit Movements into Elite Skills: Part 3" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv]

Wednesday, October 20, 2010

101020

Four rounds for time of:
35 Wallballs
20 Pull-ups

Post time to comments.


















"Double Fran" with Graham Holmberg, CrossFit Journal preview video [wmv]

Tuesday, October 19, 2010

101019

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest alternating between 95 pound Hang Squat Cleans and Ring Push-ups.

Your score is the total reps from all 32 intervals.


















Rob Orlando, 30 Muscle-ups, Isabel and Grace for time - video [wmv]

Monday, October 18, 2010

101018

For time:
185 pound Front Squat, 21 reps
9 Burpee Pull-ups
185 pound Front Squat, 15 reps
15 Burpee Pull-ups
185 pound Front Squat, 9 reps
21 Burpee Pull-ups

Post time to comments.


















Jack Cotter 30 Muscle-ups in 2:27 - video [wmv]

Sunday, October 17, 2010

101017

Complete as many rounds as possible in 10 minutes of:
135 pound Clean, 6 reps
12 Pull-ups
24 Double unders

Post rounds to comments.

Saturday, October 16, 2010

101016

"Mark V"

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Muscle-ups

Clean, 225 pounds
Snatch, 135 pounds

Post time to comments.























"Rope Climb Prerequisites" with Adrian and Kim Bozman - video [wmv]

Friday, October 15, 2010

101015

Deadlift 1-1-1-1-1-1-1

Post loads to comments.


















Highlights from the Los Angleles area Fight Gone Bad 5 by CrossFit Again Faster - video [wmv]

Thursday, October 14, 2010

101014

50 reps for time of:
Power Clean and Jerk, 115 pounds

Post time to comments.


















"Stiff Leg Power Clean" with Louie Simmons - video [wmv]

Wednesday, October 13, 2010

101013

Thruster 1-1-1-1-1-1-1

Post loads to comments.


















"Training Strategy" with Graham Holmberg - video [wmv]

Tuesday, October 12, 2010

101012

As many rounds as possible in 12 minutes of:
30 Squats
155 pound Hang Power Clean, 7 reps
30 Kettlebell swings, 1.5 pood

Post rounds to comments.























"Squatting To Restore Spinal Motion and To Poop" with Kelly Starrett - video [wmv]

Monday, October 11, 2010

101011

150 reps for time of:
Burpees

Post time to comments.


















"Analyzing the 105s" with Coach Mike Burgener, Kendrick Farris and Tony Budding, CrossFit Journal preview video [wmv]

Sunday, October 10, 2010

101010

Complete 5 burpees and perform max rep 135 lbs Clean and Jerks on the minute for 20 minutes.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many 135 pound Clean and Jerks as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep Clean and Jerks and so on until you reach 20 minutes.

Post the total number of Clean and Jerks to comments.


















"Two-Minute Drills Part 5: Internal Rotation" with Kelly Starrett, CrossFit Journal preview video [wmv]

Saturday, October 9, 2010

101009

Five rounds for time of:
20 Wall ball shots, 20 pound ball
30 Sit-ups

Post time to comments.


















Miranda Oldroyd prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv]

Friday, October 8, 2010

101008

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double Unders

Post time to comments.


















"Isabel-Off" with Josh Everett and Dave Lipson at the CrossFit/USAW Weightlifting Open - video [wmv]

Thursday, October 7, 2010

101007

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Burpees
Push Press, 95 pounds
Pull-ups

Post time to comments.


















"Lifting While Out of Breath" with Graham Holmberg - video [wmv]

Wednesday, October 6, 2010

Tuesday, October 5, 2010

101005

7 rounds for time of:
5 Hang Snatches, 95 pounds
5 Overhead Squats, 95 pounds
15 Push-ups

Post time to comments.



















Jack Cotter 30 Muscle-ups in 2:27 - video [wmv]

Sunday, October 3, 2010

101004

Five rounds for max reps of:
Strict Pull-ups
Push-ups
Rest 3 minutes


Post total reps to comments.



















Rob Orlando sets a lifetime PR Press (245lbs) at an adult low body weight of 185lb - video [wmv]

101003

”Fight Gone Bad”

Three rounds fo time of:
1 minute of Wall-balls, 20 pound ball, 10 ft target. (Reps)
1 minute of Sumo deadlift high-pulls, 75 pounds (Reps)
1 minute of Box Jumps, 20" box (Reps)
1 minute of Push-press, 75 pounds (Reps)
1 minute 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.


















Austin Malleolo on today's WOD - video [wmv]

Saturday, October 2, 2010

101002

7 rounds for time of:
10 Pistols (Alternating Legs)
5 Cleans, 135 pounds
15 Pull-ups

Post time to comments.


















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

Friday, October 1, 2010

101001

As many rounds as possible in 12 minutes of:
12 Burpees
135 pound Overhead Squat, 7 reps

Post rounds to comments.


















"Making The Big Lift When It Counts" with Graham Holmberg - video [wmv]