Jul 28 2014

Tuesday July 29, 2014

champFortis Teens:

Skill: Back squats

WOD: 2 rounds
10 hang power cleans, 
15 jump-over burpees
4 shuttle runs

Skill: Kipping

 

Fortis CrossFit:

Warm up

800m Run

or

Jumping Lunges

Hollow Rocks

Wall Walks

 

Skill:

Max Height Box Jumps

 

WOD:

21-15-9 Complex

For time:
8 deadlifts, 155/115
7 cleans, 155/115
6 snatches, 155/115.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155/115
5 cleans, 155/115
4 snatches, 155/115.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155/115
3 cleans, 155/115
2 snatches, 155/115.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Post time to comments.

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-july-29-2014/

Jul 27 2014

Monday July 28, 2014

RichWarm up:

800m Run

or

Ball Slams

Sit ups

 

Skill:  Back Squats

10-8-12-6-14-4-16

 

WOD:  “Krissy”          compare to March 11, 2014

30 Burpees

20 KB Swings 1.5/1 pood

25 Burpees

25 KB Swings 1.5/1 pood

20 Burpees

30 KB Swings 1.5/1 pood

15 Burpees

35 KB Swings 1.5/1 pood

10 Burpees

40 KB Swings 1.5/1 pood

5 Burpees

45 KB Swings 1.5/1 pood

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-july-28-2014/

Jul 25 2014

Saturday July 26, 2014

Warm up:
800m Run
or
2 rounds
15 Burpee jumping pull ups
15 Jumping Squats

WOD: 6 rounds:
30 Squats
19 Power Cleans 135/95LBS,
7 Strict Pull-ups
400m Run.

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Permanent link to this article: http://crossfitfortis.ca/wod/saturday-july-26-2014/

Jul 24 2014

Friday July 25, 2015

Friday

 

Friday Choice Day!!

Pick a WOD that you missed this week and kill it!!

 

Post Choice and results in comments

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

Jul 23 2014

Thursday July 24, 2014

lifestyleFortis Teens:

Skill: Split Jerk

WOD: 4 rounds

15 back squats
800-meter run
15 back squats
800-meter run

Skill: headstands

 

Fortis CrossFit:

Warm up:

800m Run

or

Duck Walks

Squats

Push ups

 

Skill:  Kipping Virtuosity

  • K2E
  • T2B
  • Pull ups
  • C2B
  • MUs

 

WOD: 5 rnds

10 Deadlifts 225/155

20 Wall Ball Shots 20/14

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-july-24-2014/

Jul 22 2014

Wednesday July 23, 2014

OLYMPUS DIGITAL CAMERAWarm up:

800m Run

or

Pike Jumps

Inch worms

Jumping Jacks

 

Skill:  Heaving Snatch Balance

5 x 5 reps

 

WOD:  15 min AMRAP

10 HSPU

Shuttle Run  75′

20 KB Swings 1.5/1pood

Shuttle Run 75′

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-july-23-2014/

Jul 21 2014

Tuesday July 22, 2014

games1Fortis Teens:

Skill: Squat cleans

WOD: “Jackie”

1000-meter row
50 wall ball shots, 
30 pull-ups 

Skill: HSPU

 

Fortis CrossFit

Warm up

800m run

or

Ball Slams

Jumping Lunges

Wall Walks

 

Skill:  OH Squats

10-8-6-4-2

 

WOD:  9 min AMRAP

10  Clean and Jerks 135/95

8 Pistol Squats Alternating

 

Skill 2:

2x 200m sprints (rest 1 min)

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-july-22-2014/

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