May 04 2016

Thursday May 5, 2016

painFortis Teens:

Skill: deadlifts

WOD: 5 rounds
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

skill: dips

 

Fortis CrossFit:

Warm up: 10-8-6-4-2
Jumping Jacks
Inch Worms into Push ups
Jumping Squats

Skill: Front Squats
6 x 3 reps (Heavy)

WOD: Team WOD
16 min AMRAP for distance and reps
A) 500m Row
B) 9 Deadlifts
7 Hang Cleans
5 Shoulder to Overhead

Mobility: Roll out lats and shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-may-5-2016/

May 03 2016

Wednesday May 4, 2016

star-wars-day-134406Warm up:
Plank KB tap race

Skill: 20 min EMOM
– 15 GHD Sit ups
– 15 KB Romanian DL
– 15 Hip Thrusts (Barbell)
– 15 sec Top Ring Support + 15 Bottom Ring Support
– 10 Alternating Pistols

WOD: 12 min AMRAP
1-1,2-2,3-3,4-4…
Box Jumps 30/24
Summo DL High Pulls 95/65

Mobility: Wrist/arms

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-may-4-2016/

May 02 2016

Tuesday May 3, 2016

payFortis Teens:

Skill: Back squats

WOD: “Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

skill: weighted pullups

 
Fortis CrossFit:

Warm up: 4 rnds
10 Quick Single feet (Front Back)
10 (side to side)
10 double foot hops
10 plank in and out steps

WOD: 30 Min AMRAP
4 Push Jerks 155/105
5 Front Squats 155/105
6 Power Cleans 155/105
40 Pull Ups
50 Push ups
60 sit ups

Mobility: Low Back/Hips

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-may-3-2016/

May 01 2016

Monday May 2, 2016

burpees2Warm up: Partner Warm up
5 rnds
200m Sprint
Parnter holds OH Squat

Skill: Rowing
3 x 250m Sprints

WOD:
30 Wall Ball Goblet Squats
200m Run with Ball
20 Wall Ball Goblet Squats
400m Run with Ball
10 Wall Ball Goblet Squats
600m Run with Ball

then

15-12-9
Burpee Box Jumps
Wall Balls

Then

500m Row

Mobility: Legs

Permanent link to this article: http://crossfitfortis.ca/wod/monday-may-2-2016/

May 01 2016

Saturday April 30, 2016

sled2Warm up:  3 rnds
Cindy
5 pull ups
10 push ups
15 squats

Partner WOD
Partner 800m run
then 2 rounds
30 OH Squats
30 Hang Power Cleans
30 Shoulder to Overhead
30 Back Squats
30 Deadifts
30 Snatch
400m Sled Pull

Post time in Comments

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-april-30-2016/

Apr 28 2016

Friday April 29, 2016

Friday Choice Day

Pick the WOD that will challenge you and challenge a change in you!

 

 

Permanent link to this article: http://crossfitfortis.ca/wod/friday-april-29-2016/

Apr 27 2016

Thursday April 28, 2016

starFortis Teens:

Skill: Snatch

WOD: 3 rounds
10 Hang Clean & Jerks
50 Double-Unders

skill: handstand walks

 
Fortis CrossFit:

Warm up: 2 rnds
10 Scap Pull ups
Butt kicks to Wall
10 OH Squats Facing Wall
High kicks to Bar

Skill: 5 sets
Back Squats x 5 reps (AHAP)
rest 30 sec
Superman Hold 30 sec
rest 90 sec

WOD: 3 rounds of 4 min AMRAP
2 min break after each AMRAP

3 Ground to Overhead 165/115
6 Box Jump Overs 24/20
9 knees to Elbows

Mobility: Hips

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-april-28-2016/

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