Mar 25 2015

Thursday March 26, 2015

champsFortis Teens:

Skill: Snatch

WOD: “Fran”

21-15-9

thrusters

pullups

Skill: Turkish Getups

 

Fortis CrossFit

Warm up

Burpees

Broad Jumps

Duck Walks

 

Mobility:  Ankle/calfs

 

Skill:  10 mins Snatch

 

WOD:  3 rounds

9 Cleans 185/125

6 Front Squat 185/125

3  Push Jerk 185/125

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-march-26-2015/

Mar 24 2015

Wednesday March 25, 2015

fat1Warm up:

Walking Lunges

Hanging Shrugs

Push ups

 

Mobility:  Hips

 

Skill:  Sotts Press

4 x 5 reps (light)

 

WOD:  For Time

50 Walking lunge steps
25 Toes to bar
50 Box jumps, 24 inch box
25 Triple Unders (75 Double unders_
50 Back extensions
25 Push ups
50 Knees to elbows
25 Wall Balls 20/14
50 Sit-ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-march-25-2015/

Mar 23 2015

Tuesday March 24, 2015

frustrationsFortis Teens:

Skill: Shoulder Press

WOD: Three rounds for time of:
15 Deadlifts
15 Handstand push-ups
15 Pull-ups
15 Thrusters

Skill: GHD situps

 

Fortis CrossFit

Warm up:

Mountain Climbers

Inch Worms

Alternating Planks

 

Mobility:  Shoulders

 

Skill:  12 min EMOM

10 GHD Sit up

30 sec V-sit

30 sec Olympic Hold

 

WOD:  For time

10 Front Squat 165/115

1 Chest to Bar

9 Front Squat

2 C2B

8 Front Squat

3 C2B

7 Front Squat

4 C2B

6 Front Squat

5 C2B

5 Front Squat

6 C2B

4 Front Squat

7 C2B

3 Front Squat

8 C2B

2 Front Squat

9 C2B

1 Front Squat

10 C2B

 

Post score in comments

 

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-march-24-2015/

Mar 22 2015

Monday March 23, 2015

fat foodWarm up:

Jumping Jack

Hollow Rocks

Supermans

 

Mobility:  Hips

 

Skill:  Back Squats

4 x 8 reps

 

WOD:  14 min AMRAP

3 Push Press 95/65

2 Bar Burpees

6 Push Press

4 Bar Burpees

9 Push Press

6 Bar Burpees

12 Push Press

8 Bar Burpees

…….

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/monday-march-23-2015/

Mar 22 2015

Saturday March 21, 2015

Partner WOD

A-

100 Dumbbell Complex

– Turkish Get up

– Snatch

– OH Squat

 

100 Barbell Complex 95/65

– Clean

– Front Squat

– Press

– Back Squat

 

As Partner 2 does

B-

2500m Row

200 Burpees

200 Double Unders

 

 

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-march-21-2015/

Mar 22 2015

Friday March 20, 2015

Friday Choice Day

 

15.4  8 min AMRAP

3 HSPU

3 Cleans 185/125

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans

………

 

Permanent link to this article: http://crossfitfortis.ca/wod/friday-march-20-2015/

Mar 18 2015

Thursday March 19, 2015

15.4Fortis Teens:

Skill: Deadlifts

WOD: Partner WOD, for time, rep counts are per team, not per partner. On all movements, except sprints, one partner works at a time, switch every minute, on the minute.

  • 75 Pullups  ‘Rest’ = Bottom of Squat Hold Hold
  • 75 Front Rack Lunges   ‘Rest’ = Hollow Hold
  • 75 Power Cleans  ‘Rest’ = Active Shoulder Dead Hang
  • 75 Back Squats  ‘Rest’ = Bottom of Pushup Hold
  • 6x 300 M Sprints (A rows, B rests, slap hands and switch: each partner rows 3x)

Skill: handstands

 

Fortis CrossFit:

Warm up:

OH Squats

Wall walks

Hollow Rocks

 

Mobility:  Calfs

 

Skill:  Kipping

 

WOD:  For Time

50 Cal Row

50 Box Jumps Overs 24/20

50 Cleans 95/65

50 Burpees

50 Wall Balls 20/14

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-march-19-2015/

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