Apr 16 2014

Thursday April 17, 2014

stressFortis Teens:

Skill: Bear complex

WOD: 3k row
At 600 meters, stop and perform 50 squats
At 1200 meters, stop and perform 40 sit-ups
At 1800 meters, stop and perform 30 push-ups
At 2400 meters, stop and perform 20 burpees
At 3000 meters, perform 10 pull-ups

Skill: surprise

 

Fortis CrossFit:

Warm Up:

  • Ball Slams
  • Mountain Climbers

Skill: 15 mins to find 3 RM  Front Squat

 

WOD: 4 rounds

15 Push Press 115/75

20 Pull Ups

25 KB Swings 1.5/1 pood

30 Double Unders

 

Post results in comments

 

 

 

 

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-april-17-2014/

Apr 15 2014

Wednesday April 16, 2014

beastsWarm up:  Shuttles

  • shuffles
  • forward run
  • backward run
  • Bear Crawls

 

Skill:  8 min EMOM (30 sec on – 30 sec break)

  • odd  - Box Jumps
  • even – Back Extensions

 

WOD: 13 min AMRAP

30 Overhead Walking Lunges 45/25

15 Burpees to a plate

 

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-april-16-2014/

Apr 14 2014

Tuesday April 15, 2014

liftFortis Teens:

Skill: OHS

WOD:  3 rounds
10 power clean and jerks (heavy)
15 toes-to-bar
250-meter row

Skill: dips

 

Fortis CrossFit:

Warm up:

  • Jumping Lunges
  • Burpees
  • Wall Walks

Skill: 15 mins to find max Clean and Jerk

WOD: 3 rnds

5 Pull up+ toe to bar

10 Pistol Squats (per leg)

15 Handstand Push ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-april-15-2014/

Apr 14 2014

Self Defense Seminar

sefl protection

CrossFit Fortis is offering a self-defense seminar covering the basics of self-defense. This dynamic seminar will be taught by Sensei Paula Vaz, third degree black belt in jiu-jitsu and an avid kickboxer and a member of WEST (women’s elite self-defense training) as well a member of Crossfit Fortis.

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Permanent link to this article: http://crossfitfortis.ca/community/self-defense-seminar/

Apr 13 2014

Monday April 14, 2014

wall ballsWarm Up:

  • Supermans
  • Hollow Rocks
  • Double Unders

 

WOD:

20 Thrusters 95/65

20 Summo Deadlift High Pull 95/65

20 Push Jerks 95/65

20 OH Squats 95/65

20 Front Squats 95/65

 

4 Burpee EMOM starting with 0:00

 

Skill:  Rowing

500m  your way

  • skill practice

500m new way

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-april-14-2014/

Apr 11 2014

Saturday April 12, 2014

Warm Up: 3 rnds

  • 10 Slam Balls
  • 10 Burpees

WOD:

100  Walking lunges
50 Push-ups
50 Double-unders
50 Knees to elbows
5 Rope climbs
50 Box jump, 24/20
50 Overhead squats 65/45
50 pull-ups
50 Sit-ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/saturday-april-12-2014/

Apr 10 2014

Friday April 11, 2014

chuck

Choice

 

Post WOD and Results

Permanent link to this article: http://crossfitfortis.ca/wod/friday-april-11-2014/

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