Jul 31 2015

Friday July 31, 2015

Friday Choice Day Unless its your birthday.

 

Come in and tackle a great WOD!!

Permanent link to this article: http://crossfitfortis.ca/wod/friday-july-31-2015/

Jul 31 2015

Thursday July 30, 2015

Fortis Teens:best

Skill: squat cleans

WOD: in teams of 2

50 Alternating Tire Flips

40 Alternating Tire Jump overs

50 Tire Flips together

40 Alternating Tire Jump overs

10 Rope Climbs

100 Ground to Overhead

Skill: Handstands

 

Fortis CrossFit

warm up

800m Run

or

Duck Walks

Wall Walks

Double Unders

 

Mobility:  Shoulders

 

Skill:  Turkish Get ups

4 x 5 per side

 

WOD: 15 min AMRAP

12 Hang Power Cleans 115/85

9 HSPU

6 Push Press 115/85

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-july-30-2015/

Jul 29 2015

Wednesday July 29, 2015

crazyWarm up

800m Run

or

Ball Slams

Ball Russian Twists

Pike Jumps

 

Mobility:  Hips

 

Skill:  Muscle ups

4 x 5

 

“Tabata Something Else”    Compare to April 3, 2014

8 rounds each of 20 sec work, 10 sec break

Pull Ups

Push Ups

Sit ups

Squats

 

Post total score in comments

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-july-29-2015/

Jul 28 2015

Tuesday July 28, 2015

I end

Fortis Teens:

Skill: Back squats

WOD: 10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Skill: turkish getups

 

Fortis CrossFit

Warm up

800m Run

or

Jumping Jacks

Supermans

Mountain Climbers

 

Mobility:  Calfs

 

Skill:  Heaving Snatch Balance

4 x 4 reps

 

WOD: For Time

20 Front Squats 185/135

30 Box Jumps 30/24

40 Burpees

50 KB Swings 1.5/1 pood

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-july-28-2015/

Jul 27 2015

Monday July 27, 2015

champF ChampMWarm up

800m Run

or

Push ups

Hollow Rocks

Lunges

 

Mobility:  shoulders

 

Skill:  Back Sqats

10-8-6-4-6-8-10

 

WOD: 21-15-9

Sumo Deadlift High pulls 95/65

Toes to Bar

 

Permanent link to this article: http://crossfitfortis.ca/wod/monday-july-27-2015/

Jul 27 2015

Saturday July 25, 2015

Team WOD:

50 Alternating Tire Flips

40 Alternating Tire Jump overs

50 Tire Flips together

40 Alternating Tire Jump overs

10 Rope Climbs

100 Ground to Overhead 95/65

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-july-25-2015/

Jul 23 2015

Friday July 24, 2015

Friday Choice Day

 

Post WOD choice and results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-july-24-2015/

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