Apr 15 2015

Thursday April 16, 2015

discipline

Fortis Teens:

Skill: front squats

WOD: 3 rounds

Run 800 meters
50 Back Extensions
50 Sit-ups

Skill: tire flips

 

Warm up

800m Run

or

Pike Jumps

Supermans

OH Squats (PVC)

 

Mobility:  Hips

 

Skill:  Max Box Jumps

 

WOD: 3 rounds

400m Run

27 Back Squats 135/95 (from the floor)

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-april-16-2015/

Apr 14 2015

Wednesday April 15, 2015

1.1.2Warm up

800m run

or

3 rnds

20 Mountain Climbers

3 Wall Walks

10 sit ups

 

Mobility:  Ankle/calfs

 

skill:  Shoulder Press

12-8-6-6-4-4-2-2

 

WOD:

30 Handstand Push ups

40 Pull ups

50 KB Swings

60 Sit ups

70 Burpees

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-april-15-2015/

Apr 13 2015

Tuesday April 14, 2015

recovery

Fortis Teens:

Skill: Snatch

WOD: 10 min AMRAP

10 KBS

10 box jumps

10 ring dips

Skill: back extensions

 

Warm up:

800m Run

or

3 rnds

20 Jumping Jacks

15 Ball Slams

10 Pike sit ups

 

Mobility:  Hips

 

Skill: 12 min  EMOM

30 sec L-sit hold

30 Handstand Hold

30 secOlympic Hold

 

WOD:  20 min AMRAP

5 Power Clean 135/95

10 Toes to Bar

15 Wall Balls

 

Post results in comments

 

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-april-14-2015/

Apr 12 2015

Monday April 13, 2015

yupWarm up

1000m Row

or 800m Run

 

Mobility:  Shoulders

 

Skill:  OH Squats

4 x 6 reps

 

WOD:   Helen

3 rnds

400m Run

21 KB Swings 1.5/1pood

12 Pull ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-april-13-2015/

Apr 12 2015

Saturday April 11, 2015

Partner WOD

100,000 lbs Challenge

1 partner working at a time choose from the following

Back Squat

Front Squat

Shoulder to Overhead

Snatch

Power Clean

Thruster

KB Swings

Pull Ups

HSPU

Sit ups

Box Jumps

 

Tally up your total weight lifted from your wod.   Once you leave an exercise you may not go back to it again.

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-april-11-2015/

Apr 12 2015

Friday April 10, 2015

Happy Friday Choice Day

 

Post WOD and results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-april-10-2015/

Apr 08 2015

Thursday April 9, 2015

couchFortis Teens:

Skill: Back squats

WOD: 12 min. AMRAP

2 burpee box jump & overs and 2 thrusters

4 burpee box jump & overs and 4 thrusters

6 burpee box jump & overs and 6 thrusters…..

Skill: Row sprints

 

Fortis CrossFit:

Warm Up:

800m Run

or

Jumping Pull ups

Duck Walks

Walking Lunges

 

Mobility:  Wrists

 

Skill:  13 mins to find max Power Clean

 

WOD: 4 rounds

15 Push Press 115/85

15 Bar Burpees

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-april-9-2015/

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