May 27 2015

Thursday May 28, 2015

chuckFortis Teens:

Skill: Back squats

WOD: 15 mins AMRAP

2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Skill: row sprints

 

Fortis Crossfit:

Warm up:

Row 1000m

or

Jumping Jacks

Alternating Planks

Wall Walks

 

Mobility:  Shoulders

 

Skill:  4 x 4 Balance Snatch  (Bar Only)

 

WOD:

400m Run

50 Box Jumps 24/20

50 Deadlifts 185/135

50 Wall Balls 20/14

50 Ring Dips

50 Wall Balls

50 Deadlifts 185/135

50 Box Jumps 24/20

400m Run

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-may-28-2015/

May 26 2015

Wednesday May 27, 2015

cheat mealWarm up

800m Run

or

Duck Walks

Inch Worms

Mountain Climbers

 

Mobility:  Hips/Adductors

 

Skill:  12 min EMOM

– 5 L-sit Pull ups / Strict Pull ups

– 10 GHD sit ups

– 10 Scapular Hanging Shrugs

 

WOD:  5 rounds

25 Push press 95/65

50 Double unders

 

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-may-27-2015/

May 25 2015

Tuesday May 26, 2015

Fortis Teens:Barney

Skill: shoulder press

WOD: 50-40-30-20-10

Sit ups

OH Walking Lunges

Skill: handstand holds

 

Fortis CrossFit:

Warm up

800m Run

or

Ball Slams

Pike sit ups

Hanging Shrugs

 

Mobility:  Wrists

 

Skill:  OH Squats  10-8-6

Front Squat 8-6-4

Back Squat 6-4-2

 

WOD: 10 min AMRAP

5 Bar Muscle ups/ 5 C2B+ 5 Ring dips

10 Thursters

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-may-26-2015/

May 24 2015

Monday May 25, 2015

keeperWarm up:

800m Run

or

Ring Rows

Jumping Squats

Supermans

 

Mobility:  Quads/hips

 

Skill:  BTN Snatch Push Press

4 x 6 reps

 

WOD: 50-40-30-20-10

Sit ups

OH Walking Lunges 45/25

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-may-25-2015/

May 24 2015

Saturday May 23, 2015

strongWarm up

Burpee Roxanne

 

WOD:  Teams of Three

10 min AMRAP

Pacer:  200m Run

Cleans 95/65

Box Jumps 20″

 

2 min Rest

 

10 min AMRAP

Pacer: 300m Row

KB Swings 1.5/1 pood

Thrusters 95/65

 

2 min Rest

 

7 min AMRAP

Pull ups

Sit ups

Burpees

 

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Permanent link to this article: http://crossfitfortis.ca/wod/saturday-may-23-2015/

May 24 2015

Friday May 22, 2015

Friday Choice Day

 

Pick a WOD that you missed over the week.

 

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Permanent link to this article: http://crossfitfortis.ca/wod/friday-may-22-2015/

May 20 2015

Thursday May 21, 2015

0.00.01

Fortis Teens:

Skill: back squats

WOD:3 rounds for time of:
Run 400 meters
21 hang power snatch
12 pull ups

Skill: sled drags

 

800m Run

or

High Knees

Butt Kicks

Side Shuffles

Front Runs

Back Runs

 

Mobility:  Ankles/calfs

 

Skill:  12 min EMOM

30 sec L-sit Hold

Olympic Hold

Handstand Hold

 

WOD:  “Fran”

21-15-9

Thrusters 95/65

Pull Ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-may-21-2015/

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