110617

This will be our last post on this website.

Visit our new site at www.crossfitbolton.com.

110616

Thruster 7x1xM.E.

Rest 5 minutes.

"Karen"

For time:

150 Wallball shots, 20 pound ball

Post load and time to comments.

"Teaching Perception" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

110615

Deadlift 3x3x92%

Rest 5 minutes.

For time:

Run 400m

21 Power Cleans, 95 pounds

Run 400m

15 Power Cleans, 95 pounds

Run 400m

9 Power Cleans, 95 pounds

Post load and time to comments.

"Seasons, Sport and CrossFit" from the CrossFit Coach's Prep Course - video [wmv] [mov]

110614

Submission Wrestling Classes at CFM!

Some of you have been waiting a long time for this....

Submission wrestling is a catch-all term for all disciplines of ground fighting. Brazilian Jiu Jitsu, collegiate wrestling, Russian Sambo are some of the few styles that combine to make up this challenging, functional and interesting class. Whether you want a great workout, self defence, a new challenge or all three, come on out on Thursdays at 7pm. It's going to be a lot of fun.

$10 for members of CFM

$20 for non-members

Instructors:

Katija Bonin

Eric Vandermeersch

For time:

200 Kettlebell Swings, 1.5 pood

20 Muscle-ups

In lieu of Muscle-ups do 5 Pull-ups and 5 Ring Dips for each Muscle-up.

Partition the reps any way you like.

Post time to comments.

Practice CrossFit Workout by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

110613

Bench Press 3x2x89%

Back Squat 5x2x82%

Rest 5 minutes.

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Post loads and times for each round to comments.

"Crash Course: The Butterfly Kip" with Chris Spealler, CrossFit Journalpreview video [wmv] [mov]

110612

Hang Power Clean 7x1xM.E.

Rest 5 minutes.

Five rounds for time of:

95 pound Power Clean, 15 reps

Run 400 meters

Post load and time to comments.

Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov

110611

Deadlift 5x5x81%

Rest 5 minutes.

30 Walking lunge steps

21 Pull-ups

21 Sit-ups

30 Walking lunge steps

18 Pull-ups

18 Sit-ups

30 Walking lunge steps

15 Pull-ups

15 Sit-ups

30 Walking lunge steps

12 Pull-ups

12 Sit-ups

30 Walking lunge steps

9 Pull-ups

9 Sit-ups

30 Walking lunge steps

6 Pull-ups

6 Sit-ups

Post load and time to comments.

One hand Muscle-up by George Piwko - video [wmv] [mov]

110610

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

or

Complete as many rounds as possible in 20 minutes of:

20 Pull-ups

20 Ring Dips

20 Burpees

Rest 5 minutes.

Back Extensions 3x20

Post time to comments.

110609

Push Jerk 5x2x79%

Rest 5 minutes.

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Rest 5 minutes.

GHD Sit-ups 3x20

Post load and time to comments.

"Max 25lb Weighted Pull-ups" with Dave Castro, Dave Lipson, Mikko Salo, Juha Kangasniemi and Christy Phillips - video [wmv] [mov]

110608

Overhead Squat 3x2xM.E.

Rest 5 minutes.

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Post load and time to comments.

"Shoes, Barefoot Running and Lance Armstrong" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

110607

Back Squat 3x2x91%

Rest 5 minutes.

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Rest 5 minutes.

Back Extensions 3x20

Post reps for both exercises in all rounds.

"How To Miss" with Coach Mike Burgener - video [wmv] [mov]

110606

Weighted Pull-ups 7x1xM.E.

Rest 5 minutes.

"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.

Post load and add your points and post them to comments.

"Coaches Prep Course: Managing Heavy Days" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]

110605

Power Clean 7x1xM.E.

Rest 5 Minutes.

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post load and time to comments.

Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment - video [wmv] [mov]

110604

Deadlift 3x2x91%

Rest 5 minutes.

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.

A Glimpse at Mikko's 2011 Games Training - video [wmv] [mov]