Apr 23 2014

Thursday April 24, 2014

faceWarm Up:

  •  800m run

or

  • Inch Worms
  • push ups
  • Duck Walks

 

Skill:  Back Squat Pause

5 x 5 reps

 

WOD: For time

20 Thrusters 95/65

30 KB Swings 1.5/1 pood

40 Wall Balls

30 Hang Cleans 95/65

20 Pull Ups

*incentive to do them all unbroken!  Find out when you come in.

 

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

Apr 22 2014

Wednesday April 23, 2014

runningWarm Up:

  • 800m Run

or

  • Lunges
  • Wall Walks
  • Sit ups

Skill:  Box Jumps

WOD: 20 min Cap

10 rounds

10 Handstand Push Ups

10 Pistol Squats

then with remaining time

AMRAP Wall Balls 20/14

 

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

Apr 21 2014

Tuesday April 22, 2014

Workout

Fortis Teens:

Skill:  Back squats

WOD: 8:00 AMRAP
10 burpees
10 deadlifts, 

Skill: pull up holds

 

Warm Up

  • Jumping Jacks
  • Supermans
  • Pike Jumps

Skill:

  • Balance Snatch – 4 x 5reps
  • Heaving Balance Snatch – 2 x 5

 

WOD:

10 Shoulder Press 115/75

15 Overhead Squats 115/75

20 Push Press 115/75

25 Front Squats 115/75

30 Push Jerks 115/75

35 Back Squats 115/75

 

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

Apr 20 2014

Monday April 21, 2014

tireWarm Up:

  • 20 Double Unders
  • 3 rounds of cindy
  • 20 Double Unders

 

Skill:  4 x 60 sec L-sit holds

 

WOD: Team WOD (team of 2)

2 rounds

Weighted 400m Run

60 Partner Wall Balls (over the bar)  20/14

40 Burpee Box Jump (partner on box while other does the burpee, then switch) 20″

20 Tire Flips (together)

 

Permanent link to this article: http://crossfitfortis.ca/wod/monday-april-21-2014/

Apr 19 2014

Saturday April 19, 2014

easterWarm up:

  • 10 squats
  • 10 ball slams

WOD:  Partner WOD (teams of 2)

 

Run ***

 

30 Front Squats 115/75

30 Push Press 115/75

20 Cleans 115/75

20 Snatch 115/75

5 Rope Climbs

50 Jumping Lunges

20 Burpee Box Jump Overs

30 Toe to Bar

30 HSPU

 

*** Run 600m  (cash out)

 

Partner A will Run 800m to start the wod and proceed to the wod from top to bottom

Partner B will Run 400m to start then proceed to start the team total Wall Balls of 250

After each exercise, partner will switch from the wall ball to their part of the wod.  Partner B goes from bottom to top.

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-april-19-2014/

Apr 19 2014

Friday April 18, 2014

wodkilla

Choice:

 

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Permanent link to this article: http://crossfitfortis.ca/wod/friday-april-18-2014/

Apr 16 2014

Thursday April 17, 2014

stressFortis Teens:

Skill: Bear complex

WOD: 3k row
At 600 meters, stop and perform 50 squats
At 1200 meters, stop and perform 40 sit-ups
At 1800 meters, stop and perform 30 push-ups
At 2400 meters, stop and perform 20 burpees
At 3000 meters, perform 10 pull-ups

Skill: surprise

 

Fortis CrossFit:

Warm Up:

  • Ball Slams
  • Mountain Climbers

Skill: 15 mins to find 3 RM  Front Squat

 

WOD: 4 rounds

15 Push Press 115/75

20 Pull Ups

25 KB Swings 1.5/1 pood

30 Double Unders

 

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Permanent link to this article: http://crossfitfortis.ca/wod/thursday-april-17-2014/

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