Jul 27 2016

Thursday July 28, 2016

jumpFortis Teens:

Skill: shoulder press

WOD: 20 Minute AMRAP:
400m Run
25 squats
25 Sit Ups

skill: toes to bar

 

Fortis CrossFit:

Warm up: 1000m Row
or 800m Run

Skill: 6 attempts for longest broad Jump

WOD: 3rnds
400m Run
21 KB Swings
15 Knees to Elbows
9 Ring Dips

*EMOM – 1 Squat Clean and Jerk 135/95*

Mobility: Low Back

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-july-28-2016/

Jul 26 2016

Wednesday July 27, 2016

grindWarm up: 3 rnds
10 Spidermans
10 Duck Walks
2 Wall Walks

Mobility: Hips

WOD:For time:
8 Squat Snatch 95/65
40 Pull Ups
80 Double-unders
4 rope climbs
80 Wall Balls 20/14
4 rope climbs
80 Double-unders
40 Box Jumps
8 Squat Snatch 95/65

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-july-27-2016/

Jul 25 2016

Tuesday July 26, 2016

shirtsFortis Teens:

Skill: Back squats

WOD: 6 rounds for time of:
10 Pull-Ups
20 Kettlebell Swing

skill: sled drags

Fortis CrossFit:

Warm up: 3 rnds
10 Leg Raises
10 Alternating Push ups
10 Squats Jumps

Skill: 4rnds
Deadlifts 5 reps Ascending
10 GHD Sit ups

WOD:
21 Thrusters 95/65
10 KB Snatch 2/1.5 Alt.
15 Thrusters 95/65
10 KB Snatch 2/1.5 Alt.
9 Thrusters 95/65
10 KB Snatch 2/1.5 Alt.

Rest 5 mins

500m Sprint Row AFAP

Mobility: Shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-july-26-2016/

Jul 24 2016

Monday July 25, 2016

chestWarm up: 4rnds
10 Walking Lunges
8 Ring Scap Pulls
6 Push ups

Skill: 15 mins 1 RM Bench Press

WOD: For Time
40 OH Walking Lunges
30 Summo DL High Pulls 75/55
20 Hang Clean + OH 75/55
10 Burpees

Mobility: Couch Stretch

Permanent link to this article: http://crossfitfortis.ca/wod/monday-july-25-2016/

Jul 24 2016

Saturday July 23, 2016

winningPartner WOD:
42 Alt Burpees
30 Squat Cleans 135/95
18 Chest to Bar
9 Rope Climbs
21 Power Snatch 135/95
15 Chest to Bar
9 Wall Walks
7 Rope Climbs
42 KB Swings 2/1.5
30 Shoulder to Overhead
18 Chest to Bar
5 Rope Climbs
800m Run Together

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-july-23-2016/

Jul 24 2016

Friday July 22, 2016

Friday Choice Day

Happy Birthday WOD to Mari, good luck!

 

Post wod and results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-july-22-2016/

Jul 20 2016

Thursday July 21, 2016

cheatmeanWarm up: 3 rnds
8 OH Squats (PVC)
12 Jumping Jacks
14 Pike Jumps

Skill: Single Arm KB/DB Press
3 x 6/side

WOD: Partner WOD
in a Train fashion

3 rounds
350/250m Row
10 Thrusters 115/85
10 Bar Burpees

then

3 rounds
12 Front Rack Reverse Lunges 115/85
10 Knee to elbows

Mobility: Adductors

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-july-21-2016/

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