Dec 17 2014

Thursday December 18, 2014

bearFortis Teens:

Skill: Thrusters

WOD: 15-12-9

Front squats,
Push presses,
Box jumps, 30”

Skill: back extensions

 

Fortis Crossfit

Warm Up

Sit up twists

Supermans

OH Squats

 

Skill:  15 min – Work up to a max Snatch

 

WOD: 4 rnds

15 Deadlifts 155/105

12 Hang Power Clean 155/105

9 Push Ups

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-december-18-2014/

Dec 16 2014

Wednesday December 17, 2014

badWarm up:

Push ups

Walking Lunges

Med Ball Wall Taps

 

Skill:   Handstand Virtuosity

Wall Walks

Nose and Toes

Shoulder Taps

Walks

Freestanding shoulder taps

 

WOD:  3 Rounds

25 Burpee Box Jumps

50 Double Unders

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-december-17-2014/

Dec 15 2014

Tuesday December 16, 2014

hoFortis Teens:

Warm up: 3x or 5:00
Handstand hold/attempt => bear crawl => 10 one-legged forward-backward hops, each leg => 3 cartwheels => dip bar => 10 lunges => 30 seconds in the bottom of the squat => 10 burpees => 5 ring dips

Skill: Snatch

WOD: 4 rounds, rest 2:00 in between
45-second rowing sprint for calories
15 kettlebell swings
Score is total calories and total time

Skill: ring virtuosity

 

Fortis CrossFit

Warm up:

Push ups

Duck Walks

Inch Worms

 

Skill:  12 min EMOM

10 GHD sit ups

Max unbroken Pull ups

6 Pistol Squats

 

WOD:  “Double Grace”

30 x 2 = 60 Clean and Jerks 135/95

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-december-16-2014/

Dec 14 2014

Monday December 15, 2014

holidayMeme4Warm up

Ball Slams

Wall Walks

Pike sit ups

 

Skill:

– Ring Shoulder Shrugs 10-10-10

– Bar Reverse Shrugs 10-10-10

 

– Alt Shoulder Press

BTN-Front Press  8-8-8-6-6-6

 

WOD:  Death by Wall Balls                           Compare to April 8, 2014

Perform 1 Wall Ball in the first min, 2 in the second min, 3 in the third…….  Continue until you can no longer finish the amount required in that minute.

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-december-15-2014/

Dec 14 2014

Saturday December 13, 2014

WOD:  12 Days of Christmas

12 Burpees

11 Deadlifts 95/65

10 KB Swings 1.5/

9 Wall Balls 20/14

8 Pistols

7 Front Squats 95/65

6 Box Jumps 30/24

5 Push Press 95/65

4 T2B

3 Power Snatches 95/65

2 Muscle ups/Rope Climbs

1 Curtis P  95/65

 

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Permanent link to this article: http://crossfitfortis.ca/wod/saturday-december-13-2014/

Dec 11 2014

Friday December 12, 2014

Nicki

Look who’s getting old!!!    Hey Nicki, the 80’s called and were wondering if they could get that do back!!!!

 

Friday Choice Day Unless you are Nicki, then you must do your B-day WOD

 

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Permanent link to this article: http://crossfitfortis.ca/wod/friday-december-12-2014/

Dec 10 2014

Thursday December 11, 2014

shortsFortis Teens:

Warm up: 3x or 5:00
10 PVC pass-throughs => 10 lunges => 15-second passive bar hang => 15-second active bar hang => forward roll => 3 cartwheels => 3 broad jumps => 10 burpees => 5 strict pull ups

Skill: Front squats (8-6-6-4-2-2)

WOD: 15:00 AMRAP

10 toes-to-bar
10 goblet squats,  dumbbell
500-meter row

Skill: KB swings

 

Fortis CrossFit:

Warm up

30 Double Unders

3 rnds of Cindy

30 Double Unders

 

Skill:  Back Squats

8-8-8-6-6-6

 

WOD:  “Jackie”      Compare to August 27, 2014

1000m Row

50 Thrusters 45/35

30 Pull ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-december-11-2014/

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