Jan 28 2015

Thursday January 29, 2015

111Fortis Teens:

Skill: thrusters

WOD: 15:00 AMRAP
250-meter row
25 mountain climbers
25 squats

Skill: strict pullups

 

Fortis CrossFit:

Warm up

Med Ball Wall Taps

Ring Rows

Duck Walks

 

Mobility:  Biceps

 

Skill:  Balance Snatch

3 x 5 reps  (empty bar, work on speed)

 

WOD:

15 Turkish Get up (left arm) 1.5/1pood

15 Box Jumps 24/20

15 Turkish Get up (right arm) 1.5/1pood

15 Knees to Elbows

12 Turkish Get up (left arm) 1.5/1pood

12 Box Jumps 24/20

12 Turkish Get up (right arm)1.5/1pood

12 Knees to Elbows

9 Turkish Get up (left arm)1.5/1pood

9  Box Jumps 24/20

9 Turkish Get up (right arm)1.5/1pood

9 Knees to Elbows

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-january-29-2015/

Jan 27 2015

Wednesday January 28, 2015

clipsWarm up:

Split Jacks

V-sit twists

OH Squats

 

Mobility:  Hips

 

Skill:  Shoulder Press  3 x 5reps

Push Press 3 x 4reps

Push Jerks 3 x 3reps

 

WOD:  For Time

30 Med Ball Cleans 20/14

30 Ring Dips

30 Med Ball Cleans 20/14

30 Pull Ups

30 Med Ball Cleans 20/14

30 Push Ups

30 Med Ball Cleans

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-january-28-2015/

Jan 26 2015

Tuesday January 27, 2015

sore1Fortis Teens:

Skill: Jerk

WOD: 100 double-unders
15 thrusters, 95#/65# => 15 pull-ups
Rest 2:00
12 thrusters => 12 pull-ups
Rest 1:00
9 thrusters => 9 pull-ups
100 double-unders

Skill: max height box jumps

 

Fortis CrossFit

Warm up

5 mins Double Unders

 

Mobility:  Hamstrings

 

Skill:  Back Squat Holds

5 x 3 reps – as heavy as you can go

 

WOD:  14 min AMRAP

6   Straight legged Deadlifts 135/95

12 Bar Burpees

18 KB Swings 1.5/1 pood

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-january-27-2015/

Jan 25 2015

Monday January 26, 2015

soreWarm up:

Mountain Climbers

Pike Sit ups

Supermans

 

Mobility:  Shoulders

 

Skill:  12 min EMOM

30 sec L-sit

30 sec Nose and Toes

20 Alternating Planks

 

 

WOD:  Angie                Compare to May 14, 2014

100 Pull ups

100 Push ups

100 sit ups

100 Squats

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-january-26-2015/

Jan 25 2015

Saturday January 24, 2015

Team WOD

A)  3 rnds

42 Thrusters 95/65

42 Ring Dips

 

B)  3 rnds

30 Power Cleans 95/65

30 HSPU

 

C)  3 rnds

18 Hang Snatch

18 Pull ups

 

then 100 Burpee + 100 sit up Cash Out

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-january-24-2015/

Jan 25 2015

Friday January 23, 2015

Friday Choice Day

 

Post WOD and Results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-january-23-2015/

Jan 21 2015

Thursday January 22, 2015

2015OpenFortis Teens:

Skill: Shoulder press

WOD: For Time

60 double-unders
50 kettlebell swings
40 burpees
30 box jumps, 24”/20”
20 toes-to-bar
10 strict handstand push-ups

Skill: rope climbs

 

Fortis CrossFit

Warm up:

OH Squats

Alternating Planks

Mountain Climbers

 

Mobility:  Chest/shoulders

 

Skill:  12 min EMOM

– 1 Rope Climbs

– 5 Muscle ups / Transitions (plus 5 Ring dips)

– 3 Wall Walks

 

 

WOD:  9 min AMRAP

12 Deadlifts  155 / 115

8 Toes to Bar

4 Thrusters 155 / 115

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-january-22-2015/

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