Jul 20 2016

Thursday July 21, 2016

cheatmeanWarm up: 3 rnds
8 OH Squats (PVC)
12 Jumping Jacks
14 Pike Jumps

Skill: Single Arm KB/DB Press
3 x 6/side

WOD: Partner WOD
in a Train fashion

3 rounds
350/250m Row
10 Thrusters 115/85
10 Bar Burpees

then

3 rounds
12 Front Rack Reverse Lunges 115/85
10 Knee to elbows

Mobility: Adductors

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-july-21-2016/

Jul 19 2016

Wednesday July 20, 2016

BurnWarm up: 800m Run
or 1000m Row
or 50 Cal Airdyne

Skill: Max Plank Holds x 3 sets

WOD: For Time
800m Run
30 Medball Clean
30 Windshield Wipers
100 OH Walking Lunges 25/10
30 Windshield Wipers
30 Medball Cleans
800m Run

Mobility: Biceps/Triceps

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-july-20-2016/

Jul 18 2016

Tuesday July 19, 2016

nastyWarm up: 3rnds
200m Run
7 OH Side Lunges (left, Right)
30 High Knees
Forward Hammie Stretches

Skill: 15 mins
1 Rep Max Clean and Jerk

WOD: 9 min AMRAP
25 sec on, 15 sec off
-Thrusters 45/35
-Burpees
-Toes to Bar
-OH Squats 45/35

2 min Break, then

6 min AMRAP
12 Wall Balls
12 Pistols

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-july-19-2016/

Jul 17 2016

Monday July 18, 2017

bring itWarm up: 2nds
8/side side lunge
8 inch worms
8/side T-Planks

Skill: Muscle Ups
(Ring work – transitions)

WOD: 5rnds
30 Double unders
20 Sit ups
10 HSPU

Mobility: Calves

Permanent link to this article: http://crossfitfortis.ca/wod/monday-july-18-2017/

Jul 17 2016

Saturday July 16, 2016

SatPartner WOD

Pacer:
5 Burpees
10 Box Jumps
15 KB Swings

WOD: For Time
100 Deadlift 225/155
90 Cleans 135/95
80 Back Squats 135/95
70 Snatch 95/65
60 Summo Deadlift High Pulls
50 Push Press

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-july-16-2016/

Jul 17 2016

Friday July 15, 2016

Friday Choice day Unless you are planning on coming in to do your Birthday WOD Claudine!!

Post WOD and results in comments.

Permanent link to this article: http://crossfitfortis.ca/wod/friday-july-15-2016/

Jul 13 2016

Thursday July 14, 2016

proudWarm up: 2 rnds
15 Ring Rows
10 Burpees

WOD: 21-15-9
Power Cleans 135/95
Ring Dips
400m Run after each round

Skill: Death by Toes to Bar

Mobility: coaches/classes choice

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-july-14-2016/

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