Mar 04 2015

Thursday March 5, 2015

headFortis Teens:

Skill: Push Press

WOD: Ten rounds for time of:
12 Burpees
12 Pull-ups

Skill: dips

 

Fortis CrossFit

Warm up:

Walking Lunges

Hollow Rocks

Supermans

 

Mobility:  Quads

 

Skill:  Front Squats

4 x 10 reps

 

WOD:  4 rounds

4 Turkish Get ups 1.5/1 pood

11 Summo Deadlift High Pulls 95/65

19 Back Squats 95/65

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-march-5-2015/

Mar 03 2015

Wednesday March 4, 2015

girlsWarm Up:

Pike Jumps

Wall Walks

OH Squats

 

Mobility:  Shoulders

 

Skill:  12 min EMOM

– Max Unbroken Push ups

– 30 sec V-sit holds

– Max Unbroken Strict pull ups

– 30 Sec Olympic Holds

 

WOD:  20 min AMRAP

10 Push Press 95/65

15 KB Swings 1.5/1 pood

10 Burpees

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-march-4-2015/

Mar 02 2015

Tuesday March 3, 2015

rest dayFortis Teens:

Skill: Front Squats

WOD: 15-12-9-6-3
Chest to bar pull-up
Clean and jerk
Push-up

Skill: Headstands

 

Fortis CrossFit

Warm up

Jumping Lunges

Slam Balls

Ball Push ups

 

Mobility:   Ankles

 

Skill:  BTN Strict shoulder press

5 x 8 reps

 

WOD:  30-20-10

KB Swings 1.5/1 pood

Pistol squats

 

Skill 2:  Rowing efficiency

then

2 x 500m Sprints

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-march-3-2015/

Mar 01 2015

Monday March 2, 2015

hugeWarm up:

Lateral Jumps

Frog reach & squats

Inch Worms

 

Mobility:  Hips

 

Skill:  Good Mornings

5 x 8 reps

 

WOD:

12-10-8-6-4-2

Box Jumps Overs

Bar Facing Burpees

OH Squats 95/65

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-march-2-2015/

Mar 01 2015

Saturday February 28, 2015

Team WOD:  “Olympic Murph”

100 Snatch 95/65 + 100 Burpees

performed at the same time

then

100 Pull ups

200 Push Ups

300 Squats

(1 partner works at a time,  may partition as wanted)

then

100 Clean  and Jerks + 100 Burpees

performed at the same time

 

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Permanent link to this article: http://crossfitfortis.ca/wod/saturday-february-28-2015/

Mar 01 2015

Friday February 27, 2014

15.1Friday Choice Day

and

CrossFit Games Open 15.1 + 15.1a

9 min AMRAP

15 Toes to Bar

10 Deadlifts 115/75

5 Snatch 115/75

 

Then from 9:01 to 15:00

Find max Clean and Jerk

 

 

Permanent link to this article: http://crossfitfortis.ca/wod/friday-february-27-2014/

Feb 25 2015

Thursday February 26, 2015

fnlFortis Teens:

WOD: CrossFit Total

1RM Back squat

1RM Shoulder Press

1RM Deadlift

Skill: DU’s

 

Fortis CrossFit

Warm up

1000m Row

or

Trusters

OH Squats

Burpees

 

Mobility:  Shoulders

 

Skill:  EMOM 9 mins

30 sec L-sit Hold

30 sec Handstand Hold

15 Back Extensions

 

WOD:  5 Rnds

12 KB Swings 1.5/1 pood

9 Power Cleans 95/65

6 Box Jumps 30/24

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-february-26-2015/

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