Jun 29 2016

Thursday June 30, 2016

RyanFortis CrossFit

Warm up: 2 rnds
10 T-Planks
20 Air Squats

30 Jumping Jacks

Skill: Back Squats
8-6-4-2-2

WOD: With a Running Clock
4 min AMRAP
Double Unders
then
6-9-12
OH Squats 135/95
Hang Power Snatch 135/95
Burpees over Bar

Mobility: Wrist/Forearms

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-june-30-2016/

Jun 28 2016

Wednesday June 29, 2016

fartWarm up: 3rnds
15 Jumping Squats
5 Push ups
Gym Length Butt Kicks

Skill: 9 EMOM
6 DB Thrusters
12 Step ups with Dumbbells
30 sec Olympic Holds

WOD: 21-15-9
Ring Dips
Goblet Squats 1.5/1 pd
Toes to Bar

Mobility: Lats/Pecs

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-june-29-2016/

Jun 27 2016

Tuesday June 28, 2016

riseWarm up: 3 rnds
5 strict Pull ups
10 Bear Crawls
10 Air Squats

Skill: Power Snatch
5 x 4 reps
(working weight – focus on technique)

WOD: 4rnds
6 Deadlifts 225/155
12 Ring Rows
24 Wallballs 20/14

Mobility: Quads

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-june-28-2016/

Jun 26 2016

Monday June 27, 2016

easierWarm up: 3rnds
10 Spiderman Walks
200m Run
4 Candle Sticks

Mobility: Glute Rolls
3 x 10 Duck Walk Steps

Skill: HSPU Virtuosity

WOD: 16 Min AMRAP
250m Row
10 KB Swings 1.5/1
10 Pull Ups
10 KB Swings 1.5/1
10 Shoulder to OH 95/65
10 KB Swings 1.5/1

Permanent link to this article: http://crossfitfortis.ca/wod/monday-june-27-2016/

Jun 26 2016

Friday June 24, 2016

Friday choice Day.

Pick your WOD and post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-june-24-2016/

Jun 22 2016

Thursday June 23, 2016

DTFortis CrossFit:

Warm up:
800m Run
or
1000m Row

Skill:
2 sets of 3 Hang Power Snatch
2 sets of 3 Hang Squat Snatch
2 sets of 3 Power Snatch
2 sets of 3 Squat Snatch

WOD: DT
5rnds
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

Mobility: Calfs

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-june-23-2016/

Jun 21 2016

Wednesday June 22, 2016

absWarm up: 2 rnds
3 Wall Walks
200m Run

Skill: 4 rnds
-Triple Broad Jump Max Distance
-Max Box Jump height

WOD:

150 Thrusters 45/35
Every time you break = 10 GHD sit ups

Mobility: Glutes

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-june-22-2016/

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