Oct 20 2014

Tuesday October 21, 2014

2Fortis Teens:

Skill: snatch

WOD:3 rounds
400-meter run
25 toes-to-bar
500-meter row
25 knees-to-elbows

Skill: back extensions

 

Fortis CrossFit:

Warm Up:

800m Run

or

Slam Balls

Hollow Rocks

OH Squats

 

Skill:  Kipping

 

WOD:  21-15-9

Left-arm KB snatch, 1.5/1 pood
Right-arm KB snatch, 1.5/1 pood
Pull-ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-october-21-2014/

Oct 19 2014

Monday October 20, 2014

franWarm up

800m Run

or

3 rnds of Cindy

 

skill: Max Height Box Jumps

 

WOD: 4 rounds

50 Walking Lunges

50 Sit ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-october-20-2014/

Oct 19 2014

Saturday October 18, 2014

Partner WOD

Cash in – 60 Wall Balls 20/14

* Row 1.5 mins (45 sec ea.) 100-cal rowed = reps of the following

Toes to bar

Thrusters 95/65

* Row 1.5 mins (45 sec ea.) 100-cal rowed = reps of the following

Hang Cleans 95/654

KB Swings 1.5/1 pood

* Row 1.5 mins (45 sec ea.) 100-cal rowed = reps of the following

Back Squats 135/95

Deadlifts 185/135

Cash out – 60 Wall Balls 20/14

 

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Permanent link to this article: http://crossfitfortis.ca/wod/saturday-october-18-2014/

Oct 15 2014

Thursday October 16, 2014

1Fortis Teens:

Skill: Cleans

WOD: Tabata this

  • Tabata Row
  • Rest 1 minute
  • Tabata Squat
  • Rest 1 minute
  • Tabata Pull-up
  • Rest 1 minute
  • Tabata Push-up
  • Rest 1 minute
  • Tabata Sit-up

Skill: planks

 

Fortis CrossFit:

Warm up:

800m Run

or

Duck walks

Inch Worms

Wall Walks

 

Skill:  Balance Snatch 5 x 5reps

Hold at bottom for 5 sec.

 

WOD:

100 double-unders
21 Front squats 115/85
21 Push presses 115/85
100 double-unders
15 Front squats  115/85
15 Push presses 115/85
100 double-unders
9 Front squats 115/85
9 Push presses 115/85

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-october-16-2014/

Oct 15 2014

Paleo Seminar

Paleo Seminar

Come and join us for insight on the ever popular and growing Paleo Diet with:

 

Nadya Pêche

Certified Holistic Nutritionist, BComm

Nadya is passionate about sharing with people her skills, knowledge, love, and energy necessary to care for their health and physical well-being. Nadya has a holistic approach to scientific data, so that her programs will make you feel healthy and satisfied with your body, your energy levels and the clarity of your mind.

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Permanent link to this article: http://crossfitfortis.ca/community/paleo-seminar/

Oct 14 2014

Wednesday October 15, 2014

1.1.0Warm up

800m Run or

Jumping Jacks

Hollow Rocks

Supermans

 

Skill:  Back Squats

10-8-6-4-6-8-10

 

WOD:  Tabtta Something Else:          compare to:  April 3, 2014

8 rounds: 20 sec work, 10 sec rest

Pull Ups

Push ups

Sit ups

Squats

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-october-15-2014/

Oct 13 2014

Tuesday October 14, 2014

1.2.3

Fortis Teens:

Skill: OHS

WOD: 3 rounds
400-meter run
10 toes-to-bar
10 sit-ups

Skill: Rings

 

Warm up

(no run)

– Surprise –

 

Skill:  Snatch

15 min to work to a max Snatch

 

WOD:   12 min AMRAP

10 Burpee Box Jumps 24/20

8 OH Squats 135/95

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-october-14-2014/

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