Aug 30 2016

Wednesday August 31, 2016

RowingWarm up: 5rnds
5 Beat swings
10 Pike Jumps

Skill: Rowing Technique

WOD: 30 min EMOM
– 15/12 Cal Row
– 15 Burpees
– Rest

Mobility: Low back/Hips

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-august-31-2016/

Aug 29 2016

Tuesday August 30, 2016

legsWarm up: 3 rnds
8 single leg step ups/side
20 Mountain climbers

Skill: 4 x 6 reps
Back Squats

WOD: 30-20-10
Front Squats 135/95
Toes to Bar

Mobility: legs

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-august-30-2016/

Aug 28 2016

Monday August 29, 2016

chalk1Warm up: 3 rnds
3 Wall Walks
200m Run

Skill: 50 Strict Pull ups for Time (scale up – Chest to Bar)

WOD: 42-30-18
HSPU
400m Run

Mobility: Chest/T-spine

Permanent link to this article: http://crossfitfortis.ca/wod/monday-august-29-2016/

Aug 28 2016

Saturday August 27, 2016

swolematesWarm up: 3 rnds
2 Wall Walks
5 Scap Pull ups
10 Scap Push ups
15 Jumping Squats

Partner WOD:
(1) pacer – 200m Run
(2) WOD

21-15-9
Thrusters 135/95
Pull ups
Double Unders
Squat Cleans 135/95
Ring Dips
Double Unders
Deadlifts 135/95
HSPU

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-august-27-2016/

Aug 25 2016

Friday August 26, 2016

Happy Birthday WOD to Chantal G, Chris G, Gen B, Vero L.  Good luck with the WOD.

 

All others, pick a wod that you missed from the week.

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-august-26-2016/

Aug 24 2016

Thursday August 25, 2016

boltWarm up: Run, Row or Bike

Skill: EMOM 9
– 30 sec Olympic Hold
– 15 Back Ext.
– 45 sec Weighted hang

WOD: For time
10 Squat Snatch 115/85
50 Sit ups
8 Squat Snatch
40 Sit ups
6 Squat Snatch
30 Sit ups
4 Squat Snatch
20 Sit ups
2 Squat Snatch
10 Sit ups

Mobility: Lats/Bi’s/Tri’s

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-august-25-2016/

Aug 23 2016

Wednesday August 24, 2016

positiveWarm up: 3rnds
10 Pike Jumps
15 Jumping Jacks
20 Walking Lunges

or

800m Run

Mobility: Feet/Ankles

WOD:
100 Push Press 45/35
75 Push ups
50 Pull Ups
50 Cal Row
50 Dips
75 Ring Rows
100 Double Unders

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-august-24-2016/

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