Oct 30 2014

Friday October 31, 2014

6

 

Friday Choice Day,  Costumes are optional but recommended, but so are the Burpees!!!   Muahahahaha

 

Permanent link to this article: http://crossfitfortis.ca/wod/friday-october-31-2014/

Oct 29 2014

Thursday October 30, 2014

7Fortis Teens:

Skill: Jerk

WOD: 4 rounds
3 rope climbs
6 box jumps, 30”
9 front squats,
36 double-unders

1 apple

Skill: T2B

 

Fortis CrossFit:

Warm up

800m Run

or

Ball Slams

Burpees

Supermans

 

Skill:  Balance Snatch  4 x 5 reps (no weight)

 

WOD:  For Time

50 Walking Lunges

50 Push ups

50 Double unders

50 Knees to Elbows

5 Rope Climbs

50 Box Jumps

50 OH Squats 45/35

50 Pull ups

50 Sit ups

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-october-30-2014/

Oct 28 2014

Wednesday October 29, 2014

humpWarm up:

Run 800m

or

Row 1000m

 

Skill:  Push Jerks 8-6-4-2

Split Jerk 6-6-4-2

 

WOD:  6 min AMRAP

Rep ladder:  2-4-6…

Squat Clean 95/65

Push Press 95/65

Rest 2 mins

6 min AMRAP

Rep ladder: 2-4-6…

Front Squat 135/95

Bar Facing Burpee

 

 

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-october-29-2014/

Oct 27 2014

Tuesday October 28, 2014

5

Fortis Teens:

Skill: Deadlifts

WOD: 10:00 AMRAP
15 push presses,
20 walking lunges
25 DU

Skill: Handstands

 

Warm up:

Roxanne (Burpees)  you can thank Celine for that one haha

 

Skill:  12 min EMOM

Odd – 10 V-sit Russian Twists

Even – 10 Ring Dips

 

WOD:  21-15-9

Toes to Bar

Hang Snatch 95/65

* 1 Rope Climb Penalty every time you come off the bar or you drop the bar.

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-october-28-2014/

Oct 26 2014

Monday October 27, 2014

aWarm up;
800m Run
or
Wall walks
Broad Jumps
Inch worms

 

Skill: Behind the neck Shoulder Press 6 x 8

 

WOD: Death by Snatch 75/55

Perform 1 power snatch in the first minute, 2 in the second, 3 in the third… until you can no longer get the required amount of snatches in the minute.

 

Post score in comments

Permanent link to this article: http://crossfitfortis.ca/wod/monday-october-27-2014/

Oct 23 2014

Friday October 24, 2014

supercanada

 

 

Pick your poison Day

 

Post your choice of WOD and results

Permanent link to this article: http://crossfitfortis.ca/wod/friday-october-24-2014/

Oct 22 2014

Thursday October 23, 2014

4Fortis Teens:

Skill: Back squats

WOD: 1000-meter row
80 mountain climbers
60 pull-ups
40 burpees
20 handstand push-ups
100 double-unders

Skill: headstands

 

Fortis CrossFit:

Warm up

800m Run

or

Burpees

Inch Worms

 

WOD:  CrossFit Total                 Compare to April 29, 2014

1 RM Back Squat

1 RM Shoulder Press

1 RM Deadlifts

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-october-23-2014/

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