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

 

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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

 

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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

 

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

Nov 13 2014

Friday November 14, 2014

Ever since we have opened our doors, we have been able to help multiple people strive and reach many of their goals,  whether it is weight loss,  increased strength, passing physicals, or whatever it may be. CrossFit is a great way to improve ones functional fitness.  We here at CrossFit Fortis are very proud of you Chantal as you are perched at the top of the world looking down at us all!!!   Way to go Chantal, very INSPIRATIONAL

 

“This is the proof!
A year and a half of Crossfit, and I have been able to do 2 half marathons  and the ascension of the Kilimanjaro! I’m pretty proud!
Thank you :)”

 

 

IMG_0094.JPGIMG_0093.JPG

 

 

Friday Choice Day

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Permanent link to this article: http://crossfitfortis.ca/wod/friday-november-14-2014/

Nov 12 2014

Thursday November 13, 2014

pet4Fortis Teens:

Skill: OHS

WOD: 3 rounds
25 squats
250-meter row
15 push-ups
250-meter row
10 hang power cleans,
250-meter row

Skill: HSPU

 

Fortis CrossFit:

Warm up:

800m Run

or

Jumping Jacks

OH Squats

Pike sit ups

 

Skill 1: Handstand Virtuosity

– Wall walks

– Nose and Toes

– HSPU

– Handstand Walks

 

WOD:  12 min AMRAP

9 Deadlifts 135/95

6 Hang Power Cleans 135/95

3 OH Squats 135/95

 

Skill 2:

Max Hold Plank

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-november-13-2014/

Nov 11 2014

Wednesday November 12, 2014

shoesWarm up:

800m Run

or

1000m Row

or

3 rounds of Cindy

 

Skill:  Front Squat 1 1/2

4 x 8 reps

 

WOD:  18 min AMRAP

6 Burpees

9 Box Jumps 30/24

12 Push Press 75/55

15 Sit ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-november-12-2014/

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