Sep 03 2015

Thursday September 3, 2015

socratesFortis Teens:

Skill: front squats

WOD: “Helen

Three rounds for time:
Run 400 meters
21 Kettlebell
12 Pull-ups

Skill: planks/situps/ handstand hold

 

Fortis Crossfit

Warm up

800m Run

or

Jumping Lunges

Inch Worms

Ring Rows

 

Mobility:  Hips

 

Skill:  Rope Climbs & kipping

 

WOD:  For Time

21 Deadlifts 225/155

42 Double Unders

18 Deadlifts 225/155

36 Double Unders

15 Deadlifts 225/155

30 Double Unders

 

Post score in comments

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-september-3-2015/

Sep 02 2015

Wednesday September 2, 2015

six packWarm up

800m Run

or

Jumping Pull ups

Pike sit ups

Slam ball over-unders

 

Mobility:  Wrists/ Front rack

 

Skill:  9 min EMOM

L-sits

Olympic Holds

Hollow Rocks

 

WOD:  “Fight Gone Bad”          Compare to Dec 24, 2014

3 rnds of 1 mins each for AMRAP of

Wall Balls 20/14

Summo Deadlift High Pulls 75/55

Box Jumps 20″

Push Press 75/55

Cal Row

Rest

 

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-september-2-2015/

Sep 01 2015

Tuesday September 1, 2015

CrossFitFortis Teens:

Skill: Clean and Jerk

WOD: 4 rounds for time of:
15 box jumps, 30/24
Run 400 meters

Skill: strict pull ups

 

Fortis CrossFit:

800m Run

or

Wall Walks

Ball Russian Twists

Crab Crawls

 

Mobility:  Hips

 

Skill:  Front Squat 1&1/2

5 – 5 – 5 – 5 – 5

 

WOD:  21-15-9

OH Squats 115/85

HSPU

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-september-1-2015/

Aug 31 2015

Monday August 31, 2015

umphWarm up:

800m Run

or

Split Jacks

Burpees

Spiderman Crawls

 

Mobility:  Shoulders

 

Skill:  Muscle ups Transitions

 

WOD:  4 rnds

400m Run

15 Box Jumps 30/24

20 Sit ups

Permanent link to this article: http://crossfitfortis.ca/wod/monday-august-31-2015/

Aug 30 2015

Saturday August 30, 2015

MurphwodWarm up: 5 min Double Unders

WOD:  “Murph”               Compare to April 18, 2015

1 Mile run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

 

You may partition as needed.  Vest recommended.

 

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-august-30-2015/

Aug 27 2015

Friday August 28, 2015

Friday Choice Day

or if its your birthday, Happy Birthday WOD to you!!

Permanent link to this article: http://crossfitfortis.ca/wod/friday-august-28-2015/

Aug 27 2015

Thursday August 27, 2015

food1Fortis Teens:

Skill: squat cleans

WOD: 4 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Skill: strict pull ups

 

Fortis CrossFit:

Warm up

800m Run

or

Burpees

Jumping lunges

Ring rows

 

Mobility:  hips

 

Skill:  Back Squats

5 – 5 – 5 – 5 – 5

 

WOD:  9 min AMRAP

5 Push Press 135/95

10 Pull ups

20 wall Balls

 

WOD 2

2 x 500m Sprint Row

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-august-27-2015/

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