Mar 28 2017

Wednesday March 29, 2017

Warm up: 2 rnds
Row 500m
10 Pause Cossac Squats

Skill: 9 EMOM
30 sec L-Sit
30 Handstand Holds
15 Back Extensions

WOD: Death By Toes to Bar
1 Toe To Bar in 1st Minute
2 in Second, 3 in the Thirs ….

Mobility: Quads

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-march-29-2017/

Mar 27 2017

Tuesday March 28, 2017

Warm up: 3 rnds
8 Dislocates
4 Scap Pulls
8 Pike Jumps
4 Wall Walks

Skill: Muscle Snatch
4 x 8 Reps

WOD: 20 Min AMRAP
2 Squats Cleans 185/125
4 HSPU
8 KB Swings

Mobility: Shoulder Flexion

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-march-28-2017/

Mar 26 2017

Monday March 27, 2017

Warm up: 3rnds
14 Lunges
14 Jumping Jacks
14 Bear Crawls

Skill: Front Squat Pause (4 Sec)
5 x 5 reps

WOD: 16 min AMRAP
6 Burpee Box Jumps 24/20
9 OH Squats 95/65
12 Pull ups

Mobility: Rhomboids

Permanent link to this article: http://crossfitfortis.ca/wod/monday-march-27-2017/

Mar 26 2017

Saturday March 25, 2017

Parner WOD

75 Power Snatch 75/55
150 KB Swings 1.5/1
125 Squats
100 Box Jumps
75 Summo DL HP 75/55
150 Sit ups
125 Push Press 75/55
100 Pull Ups
75 Power Cleans 75/55

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-march-25-2017/

Mar 26 2017

Friday March 24, 2017

17.5
10 Rounds
9 Thrusters 95/65
35 Double Unders

Permanent link to this article: http://crossfitfortis.ca/wod/friday-march-24-2017/

Mar 22 2017

Thursday March 23, 2017

Warm up: 3 rnds
200 Cal Row
20 Double under

Skill: Kipping

WOD: 14min AMRAP
21 KB Swings 1.5/1
15 Sit ups
9 Toes to Bar
3 Wall Walks

Mobility: Low Back/Hips

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-march-23-2017/

Mar 21 2017

Wednesday March 22, 2017

Warm up: 3 rnds
Row 10 Cals
10 Pike Sit ups

Skill: 9 EMOM
10 GHD Sit ups
10 Supermans
10 Alternating Planks

WOD: Lynne
5 rnds
Max Body Weight Bench press
Max Pull Ups

Mobility: Hamstrings

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-march-22-2017/

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