Oct 01 2014

WODktoberfest WOD realease #3

Hanging Tough

 

 

Permanent link to this article: http://crossfitfortis.ca/community/wodktoberfest-wod-realease-3/

Sep 30 2014

Wednesday October 1, 2014

1.5Warm Up:

5min Double Unders

 

Skill:  Balance Snatch 5 x 5

Heaving Balance Snatch 4 x 2reps

 

WOD:  4 Rounds for Time                compare to Oct 1, 2013

Sprint 400m

Rest 2 mins

 

Post Score in comments

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-october-1-2014/

Sep 30 2014

WODktoberfest WOD release #2

 

The Chipper

 

Permanent link to this article: http://crossfitfortis.ca/community/wodktoberfest-wod-release-2/

Sep 29 2014

Tuesday September 30, 2014

1.4Fortis Teens:

Skill: Shoulder press

WOD: 12:00 AMRAP
30 mountain climbers
15 box jumps,
5 hang squat cleans,

Skill: cartwheels

 

Fortis CrossFit:

Warm up

800m Run

or

Jumping Jacks

Push Ups

Mountain Climbers

 

Skill:  12 min EMOM

Odd- 10 Strict Pull ups

Even- 8 GHD Sit ups

 

WOD:  “Betty”
5 rounds

12 Push Press 135/95

20 Box Jumps 24/20

 

Post results in comment

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-september-30-2014/

Sep 29 2014

WODktoberfest WOD Release #1

The Ladder

 

 

 

 

 

Permanent link to this article: http://crossfitfortis.ca/community/wodktoberfest-wod-release-1/

Sep 28 2014

Monday September 29, 2014

1.3Warm Up

800m Run

or

Squats

Crab Walks

Wall Walks

 

WOD: Bring Sally Up

 

Skill:  Push Press  4 x 10

Snatch Push Press 4 x 6

 

WOD: 21-15-9

OH Squats 95/65

Toes to Bar

 

Permanent link to this article: http://crossfitfortis.ca/wod/monday-september-29-2014/

Sep 28 2014

Saturday September 27

Partner WOD

Cash In – 800m Run

 

A + B + C (in any sequence)=wod

 

A) 75-50-25

Wall Balls 20/14

Ball Slams

KB Swings

 

B)  50-30-15

Back Squats 135/95

Deadlifts 135/95

 

C)  Fran (each)

21-15-9

Thruster 95/65

Pull Ups

 

While Partner is performing reps, second partner does burpees towards total team count of 300.

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-september-27/

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