Aug 20 2014

Thursday August 21, 2014

4Fortis Teens:

Skill: Front squats

WOD: 5 rounds
4 front rack walking lunges, 
12 knees-to-elbows
36 double-unders

Skill: back extensions/situps

 

Fortis CrossFit

Warm up:

800m Run

or

Push ups

Walking Lunges

Sit ups

 

Skill: Muscle ups and Ring dips

MU – 4 x 5 transition

RD – 3 x 10

 

WOD:  3 rounds

30 Wall Balls 20/14

30 Squat Snatch 75/55

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-august-21-2014/

Aug 19 2014

Wednesday August 20, 2014

benchWarm up:

800m run

or

Hollow Rocks

Supermans

Ring Rows

 

Skill:  10 min EMOM

even – 30 sec L-sit

Odd – 10 Pistols (alternating)

 

WOD:  “Lynne”

5 rounds

Body weight Bench

Pull ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-august-20-2014/

Aug 18 2014

Tuesday August 19, 2014

candyFortis Teens:

Skill: Snatch

WOD: 8:00 AMRAP
5 dumbbell presses, 
7 burpees
9 box jumps, 24”/20”

Skill: DU

 

Fortis CrossFit:

Warm up

800m Run

or

Burpees

Ball Slams

Duck Walks

 

Skill:  Heaving Balance Snatch

5-4-3-2-1

 

WOD:

10 Turkish Get ups
20 Wall balls 20/14
30 Toes-to-bar
40 Power cleans, 115/85 
50 Burpees
60 Sumo deadlift high-pull, 75/55

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-august-19-2014/

Aug 17 2014

Monday August 18, 2014

3Warm Up

800m run

or

Double unders

Wall walks

Sit ups

 

Skill:  Back Squats

5-4-3-2-1-4-10

 

WOD: 5 rounds

400m Run

10Burpees

20 OH Walking Lunges 45/25

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-august-18-2014/

Aug 17 2014

Saturday August 16, 2014

Warm up

800m Run

 

WOD:  Partner WOD

“Centurion”

2 min Row (1 min per partner)

- Front Squat

- Pull ups

2 min Row (1 min per partner)

- Hang Power Cleans

- HSPU

2 min Row (1 min per partner)

- Burpees

- T2B

2 min Row (1 min per partner)

- Box Jumps

- Wall Balls

 

*  reps are 100 – the calories from that round.  Both partners work at same time, and may switch exercises but can only do so once

 

 

 

 

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-august-16-2014/

Aug 15 2014

Friday August 15, 2014

Friday Choice Day!

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Permanent link to this article: http://crossfitfortis.ca/wod/friday-august-15-2014/

Aug 14 2014

Thursday August 14, 2014

2Fortis Teens:

Skill: back squats

WOD: 3 x 5:00 AMRAPs, rest 2:00 in between
6 knees-to-elbows
9 thrusters, 
12 box jumps, 

Skill: Handstand push ups

 

Fortis CrossFit

Warm up

800m Run

or

Walking Lunges

Pull ups

Russian Twists

 

Skill:  Handstand Virtuosity

 

WOD: 100 Wall Balls for time

* everytime the ball hits the floor or you break without being in the squat =

5 Deadlifts 225/155

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-august-14-2014/

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