Jan 22 2017

Monday January 23, 2017

Warm up: 3rnds
10 Duck Walks
10 Superman Rocks
10 Ring Rows

Skill: 5 x 6/side
Front Rack Reverse Lunges

WOD: 12 AMRAP
Cash in 75 Double Unders
4 HSPU
8 Burpees
12 Pistols (Alternating)

Mobility: Glutes

Permanent link to this article: http://crossfitfortis.ca/wod/monday-january-23-2017/

Jan 22 2017

Saturday January 21, 2017

Partner WOD:

5rnds
700m Row
21 Back Squats 135/95
21 Pull Ups
21 KB Swings 1.5/1
21 Push Press

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-january-21-2017/

Jan 22 2017

Friday January 20, 2017

Friday Choice Day

If you don’t know what one to do, Try this

 
30 rnds
5 Wall Balls 20/14
3 HSPU
1 Power Clean 225/155

Permanent link to this article: http://crossfitfortis.ca/wod/friday-january-20-2017/

Jan 18 2017

Thursday January 19, 2017

Warm up:
50 Double unders
3 rnds of Cindy
5 pull ups
10 Push ups
15 squats

Skill: Kipping

WOD: 15 min Cap
Find your max Clean and Jerk
You must perform 8 HSPU for 1 attempt

Mobility: Low back/Hips

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-january-19-2017/

Jan 17 2017

Wednesday January 18, 2017

Warm up: 3rnds
5 Scap Pull holds (5 sec)
10 Inch Worms
15 Hollow Rocks
20 Jumping Jacks

Skill: BTN Snatch Push Press
5 x 5 reps
Sotts Press
3 x 2 reps

WOD: 18 mins AMRAP
15 Summo DL High Pulls 75/55
15 Push Press 75/55
15 Toes to Bar

Mobility: Shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-january-18-2017/

Jan 16 2017

Tuesday January 17, 2017

Warm up: 3 rnds
300m Row
10 Burpees

Skill: Muscle ups
5 x 5 MU at Hardest Progression

WOD: For Time
42 OH Walking Lunges 45/25
21 Thrusters 115/75
30 OH Waling Lunges 45/25
15 Thruster 115/75
18 OH Walking Lunges 45/25
9 Thrusters 115/75

Mobility: Legs

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-january-17-2017/

Jan 15 2017

Monday January 16, 2017

Warm up: 3rnds
2 Wall Walks
20 Walking lunges
4 Inch Worms
40 Single Unders

Skill: Front Squats
8-6-6-4-4-4

WOD: 15 mins AMRAP
1 min of Squats
2 mins of Double Unders
3 mins of Push ups
4 mins of Box Jumps
5 mins of Burpees

Mobility: Calfs

Permanent link to this article: http://crossfitfortis.ca/wod/monday-january-16-2017/

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