Sep 16 2014

Wednesday September 17, 2014

luckWarm Up

800m Run

or

Jumping Lunges

Inch Worms

Knee highs

 

Skill:  5 x 3 Heavy Front Squat Holds (3sec)

 

WOD:  15-12-9

Pull ups

Walking lunge to wall

HSPU

 

Skill 2:  Sprint Rows

500m Sprint Row

rest

250m Sprint Row

rest

500m Sprint Row

 

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Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-september-17-2014/

Sep 15 2014

Tuesday September 16, 2014

Matt

Fortis Teens:

Skill: Deadlifts

WOD: For Time

100 double-unders
15 thrusters,

15 pull-ups
Rest 2:00
12 thrusters

12 pull-ups
Rest 1:00
9 thrusters

9 pull-ups
100 double-unders

Skill: pistols

 

Warm up

800m Run

or

Squats

Ball Slams

Russian twists

 

Skill:

7mins Find Max Push Press

7 mins Find Max Jerk

 

WOD:

3 rnds of

20 Lateral Bar Jumps

10 Deadlifts 135/95

5 Bar Burpees

 

1 min Break

then

3 rnds of

15 Wall Balls

10 Toes to Bar

5 Hang Cleans 135/95

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-september-16-2014/

Sep 15 2014

Monday September 15, 2014

Warm Up:
800m Run
or
3 rnds
15 squats
10 Pike Jumps
5 Knee 2 Elbows

Skill: 4 x 10 Pistol Squats

WOD:
50 Double Unders
20 Shoulder to Overhead 105/75
30 Box Jumps
40 Pull ups
50 Double Unders
40 Pull Ups
30 Box Jumps
20 Shoulder to Overhead 105/75
50 Double unders

20 min Cap

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-september-15-2014/

Sep 10 2014

Thursday September 11, 2014

IMG_0066.JPGFortis Teens:

Skill: Shoulder press & Push presss

WOD:3 rounds
5 muscle-ups
15 deadlifts,

Skill: Double unders

 

Fortis CrossFit:

Warm up

800m Run

or

3rnds

10 Ball Slams

8 Duck Walks

6 Burpees

 

Skill: Back Squats

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

 

WOD: 3 rounds

15 Chest to Bar Pull Ups

20 Box Jumps 24/20

15 Push Press 95/65

20 Sit ups

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-september-11-2014/

Sep 09 2014

Wednesday September 10, 2014

1bWarm up

800m Run

or

Push ups

Pike sit ups

Jumping Lunges

 

Skill:  8 min EMOM

odd- 30 sec Plank hold

even- 10 Dips

 

WOD:  Death by Thrusters.              Compare to August 21, 2013

 

With a continuously running clock, do 1 Thruster 65/45lbs the first minute, 2 in the second, 3 in the third, and continuing as long as you can until you can no longer finish the number needed in that particular minute.

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-september-10-2014/

Sep 08 2014

Tuesday September 9, 2014

awesomeFortis Teens:

Skill: Back squats

WOD: For time

60 double-unders
50 kettlebell swings,
40 burpees
30 box jumps, 24”/20”
20 toes-to-bar
10 ring dips

Skill: strict pull ups

 

Fortis CrossFit:

Warm up:

800m Run

or

Inch Worms

Mountain Climbers

Crab Walks

 

Skill:

Hang Power Cleans 4 x 4 reps

Hang Squat Cleans 4 x 4 reps

Squat Cleans 4 – 3 – 2 – 1 – 1

 

WOD: 5 rounds

35 Double Unders

10 Wall Balls 20/14

 

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Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-september-9-2014/

Sep 07 2014

Monday September 8, 2014

1kbWarm up

800m Run

or

Ball Slams

Russian twists

OH Squats

 

Skill:  10 min EMOM

Odd- 30 sec L-sit

Even- 10 Strict Pull ups (weighted if possible)

 

WOD:  6 Rounds

400m Run

25 Burpee touches (above reach)

 

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Permanent link to this article: http://crossfitfortis.ca/wod/monday-september-8-2014/

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