May 25 2016

Thursday May 26, 2016

leg dayFortis Teens:

Skill: Bear Complex

WOD: Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges

skill: kipping

 

Fortis CrossFit:

Warm up: Movement Prep (First)
then a team Squat warm up.

Skill: Back Squat
5 x 5reps

WOD: 4 rnds (cap 7 mins)
8 Toes to Bar
11 Burpees
14 Box Jumps 24/20

Rest 2 mins
then

4 min AMRAP
Clean and Jerk 155/115

Mobility: Shoulder Roll

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-may-26-2016/

May 24 2016

Wednesday May 25, 2016

eatWarm up: 3 rnds
10 Med Ball Twist Throws per side
10 Hanging Scap retractions
20 Mountain Climbers
or
800m Run

Skill: 12 min EMOM
30 sec L-sit hold
45 sec Superman Rocks
10 Ring Dips

WOD:For time
104 wall-ball shots
52 pull-ups

Mobility: Hips

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-may-25-2016/

May 23 2016

Tuesday May 24, 2016

scouperFortis Teens:

Skill: back squats

WOD: Complete as many rounds and reps as possible in 10 minutes of:
10 Handstand Push-Ups
10 Pull-Ups
20 Kettlebell Swings

skill: back extension holds

Fortis CrossFit:

Warm up: 3rnds
14 Walking Lunges
14 Jumping Jacks
14 Supermans

Skill: Hang Power Snatch
(Work on Hip extension)
5 x 3 reps

WOD: 10 min AMRAP
50 Double Unders
10 OH Squats 135/95

Mobility: Calfs/Ankles

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-may-24-2016/

May 23 2016

Monday May 23, 2016

ProwlerWarm up:
Team Squat Work.

WOD: For Time
800m Run
2 Rope Climbs
1 Prowler Push 135/70
10 HSPU
20 Box Jumps 30/24
30 Deadlifts 135/95
1 Prowler Push 135/70
400m Run
1 Prowler Push 135/70
30 Front Squats 135/95
20 Pull Ups
10 Wall Walks
1 Prowler Push 135/70
2 Rope Climbs
800m Run

Permanent link to this article: http://crossfitfortis.ca/wod/monday-may-23-2016/

May 23 2016

Saturday May 21, 2016

Partner WOD:
400m OH Beam Carry L/s
24 Thrusters 95/65
24 Pull Ups (each)
2 Rope Climbs (each)
4 Wall Walks (each)
24 Front Squats 135/95
24 Cleans 135/95
4 Rope Climbs (each)
2 Wall Walks (each)
24 Tire Flips
24 T2B (each)
800m OH Beam Carry L/s

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-may-21-2016/

May 23 2016

Friday May 20, 2016

Friday Choice day

Birthday WOD for Richard, Dan G, and Sandra

 

Post WOD and results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-may-20-2016/

May 18 2016

Thursday May 19, 2016

pirate_ololoidFortis Teens:

Skill: OHS

WOD: 3 rounds
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

skill: ring virtuosity

Fortis CrossFit:

Warm up: 2 rnds
10 Inch Worms
10 Ring Rows
200m Run

WOD: CrossFit Total
15 mins Find 1RM Back Squat
15 mins Find 1RM Strict Shoulder Press
15 mins Find 1RM Deadlift

Score = the total of all 3

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-may-19-2016/

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