Jun 22 2016

Thursday June 23, 2016

DTFortis CrossFit:

Warm up:
800m Run
or
1000m Row

Skill:
2 sets of 3 Hang Power Snatch
2 sets of 3 Hang Squat Snatch
2 sets of 3 Power Snatch
2 sets of 3 Squat Snatch

WOD: DT
5rnds
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

Mobility: Calfs

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-june-23-2016/

Jun 21 2016

Wednesday June 22, 2016

absWarm up: 2 rnds
3 Wall Walks
200m Run

Skill: 4 rnds
-Triple Broad Jump Max Distance
-Max Box Jump height

WOD:

150 Thrusters 45/35
Every time you break = 10 GHD sit ups

Mobility: Glutes

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-june-22-2016/

Jun 20 2016

Tuesday June 21, 2016

knee2
Fortis Teens:

Skill: snatch

WOD: 5 rounds
Row 250 Meters
10 Bar burpees
1 Clean and Jerk

skill: rope climbs

Fortis CrossFit:

Warm up:
3 rnds of Cindy

Skill: 7 rnds
50 m Sprints (length of Parking lot)
1-4 @ 70%
5-7 @ 100%

WOD: Partner WOD
14 min AMRAP
12 Back Squats 185/125 (split evenly)
1 Sled Drag Forward each
1 Sled Drag Backwards each
30 Pull Ups

Mobility: Hips

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-june-21-2016/

Jun 19 2016

Monday June 20, 2016

kneesurgeryWarm up: 4rnds
10 Downward Dogs
10 Lateral Lunges
10 Supermans

Skill: 9 min EMOM
– 10 MU Transitions – Max MUs if you have em
– 30 sec Plank
– 10 Shoulder Tap (handstand) or Holds (30sec)

WOD: 6 Rnds
10 SA OH Walking Lunges 1.5/1 Pood (Left Arm)
15 Toes to Bar
10 SA OH Walking Lunges 1.5/1 Pood (Right Arm)
15 Push Ups

Mobility: Shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/monday-june-20-2016/

Jun 19 2016

Saturday June 18, 2016

fatherPartner WOD:

400m Run
22 KB Swings 1.5/1
8 Tire Flips
22 Box Jumps
4 Rope Climbs
22 Burpees
2 Prowler Push 180/90
22 Front Squats 135/95

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-june-18-2016/

Jun 19 2016

Friday June 17, 2016

Pick your poison

Post WOD and results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-june-17-2016/

Jun 15 2016

Thursday June 16, 2016

music
Fortis Teens:

Skill: shoulder press

WOD: 21-15-9
hang squat cleans
Chest-to-bar pull-ups

skill: turkish getups

Fortis CrossFit:

Warm up: 3 rnds
Weights to GHD to Weights
High Knees
Butt Kicks
Side Shuffles
Kareokees
Backwards run

Skill: KB Snatches
5 x 10 reps Alternating

WOD: For Time (in Partners)
21 Cal Row
21 OH Squats 75/55
21 Toes to Bar
18 Cal Row
18 OH Squats 95/65
18 Toes to Bar
15 Cal Row
15 OH Squats 135/95
15 Toes to Bar
12 Cal Row
12 OH Squats 155/105
12 Toes to Bar
9 Cal Row
9 OH Squats 185/115
9 Toes to Bar
6 Cal Row
6 OH Squats 205/125
6 Toes to Bar
3 Cal Row
3 OH Squats 225/135
3 Toes to Bar

Mobility: Shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-june-16-2016/

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