Nov 24 2014

Tuesday November 25, 2014

Fortis Teens:

Skill: OHS

WOD: 6 rounds
3 handstand push-ups
6 hang power cleans,
9 strict pull-ups
36 double-unders

Skill: GHD situps

 

IMG_0096.JPGWarm up:

Pike jumps

Double Unders

Superman rocks

 

Skill:  Shoulder Press 3 x 10

Push Press 3 x 7

Jerks 3 x 4

 

WOD:
3:00min cap – for time
8 Deadlifts @ 225/155
16 Bar Facing Burpees

@ 3:00min mark – for time
16 Bar Facing Burpees
8 Front Squats @ 155/115

 

Skill 2:

2 x 25 Cal Sprint Rows

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-november-25-2014/

Nov 23 2014

Monday November 24, 2014

quoteWarm up

Jumping Jacks

Sit ups

OH Squats

 

Skill: 12 Min EMOM

15 Back Extensions

10 Strict Pull Ups

5 Strict Ring Dips

 

WOD:  3 rounds

30 Toes to Bar

15 Thrusters 95/65

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/monday-november-24-2014/

Nov 20 2014

Friday, November 21, 2014

IMG_0095.JPG
Friday Choice Day, choose a WOD that you have missed and give it a run!

Post Choice and results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-november-21-2014/

Nov 19 2014

Thursday November 20, 2014

winter chest hairFortis Teens:

Skill: Back squats

WOD:50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bar
5-4-3-2-1

Skill: Turksih getups

 

Fortis CrossFit

Warm Up

Jumping Lunges

Crab Walks

Sit ups

 

Skill:  Turkish Get-ups

4 x 4 per side

 

WOD: “Diane”

21-15-9

Deadlifts 225/155

HSPU

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-november-20-2014/

Nov 18 2014

Wednesday November 19, 2014

fighterWarm Up

Supermans

Hollow Rocks

Wall Walks

 

Skill:  10 min EMOM

– 10 Ring Dips

– L-Sit holds (30 sec)

 

WOD:  “Betty”              Compare to Sept 30, 2014

5 rounds

12 Push Press 135/95

20 Box jumps

 

Post results in comment

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-november-19-2014/

Nov 17 2014

Tuesday November 18, 2014

magicFortis Teens:

Skill: Thrusters

WOD: 3 x 6:00 AMRAPs, rest 2:00 in between
6 pull-ups
9 burpees
12 squats

Skill: Back extensions

 

Fortis CrossFit:

warm up

1000m Row

or

Ball Slams

OH Squats

Russian Twists

 

Skill:  15 min to find max Clean & Jerk

 

WOD:  “Jeremy”

21-15-9

OH Squat 95/65

Burpees

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-november-18-2014/

Nov 16 2014

Monday November 17, 2014

red-panda-rings-oWarm up

1000m Row

or

Burpees

Walking Lunges

Inch Worms

 

Skill:  Snatch Push Press (BTN)

2 x 10, 2 x 8, 2 x 6

 

WOD:  20 min AMRAP

Cindy

5 Pull ups

10 Push ups

15 Squats

 

or

 

Mary

5 HSPU

10 Pistols

15 Pull Ups

 

Post results in comments

 

Permanent link to this article: http://crossfitfortis.ca/wod/monday-november-17-2014/

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