May 23 2017

Wednesday May 24, 2017

Warm up: 3 rnds
200m Run
5 Push ups
10 Jumping Lunges
5 Candle Sticks

Skill: 9 EMOM
– 5 Strict HSPU
– 10 GHD Sit ups
– 5 Strict Dips

WOD: 10 rnds
15 Wall Balls 20/14
20 Double Unders

Mobility: Hips/legs

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-may-24-2017/

May 22 2017

Tuesday May 23, 2017

Warm up: 3rnds
10 OH Duck Walks
10 Tuck Jumps
20 Mountain Climbers

Skill:Back Squats
8-6-4-8

WOD: 3rnds
15-12-9
400m Run
Snatch 135/95

Mobility: Shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-may-23-2017/

May 22 2017

Monday May 22, 2017

Warm Up: 2rnds
Junkyard Dog

Parnter WOD: “Fight gone Longer”
3 rounds
Wall Balls 20/14
Summo DL High Pulls 75/55
Box Jumps 20″
Push Press 75/55
Cal Row
Rest

* Each round is 2 min long, 1 partner working at a time, switch as wanted. For the Row, must switch at the 1 min mark.

Permanent link to this article: http://crossfitfortis.ca/wod/monday-may-22-2017/

May 22 2017

Saturday May 20, 2017

Warm Up: 2rnds
30 Double Unders
200m Run

WOD (individual)
8 AMRAP
200m Run
13 Deadlifts 185/125
18 Burpee over Bar

Then Rest 2mins

8 AMRAP
400m Run
13 Clean & Jerk 135/95
18 Toes to Bar

Then Rest 2mins

10 AMRAP
200m Run
13 Thursters 95/65
8 Box Jumps 24/20
3 Wall Walks

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-may-20-2017/

May 22 2017

Friday May 19, 2017

Friday Choice Day

Happy Birthday to L-P, Sandra, and M-A.  Enjoy your WOD.

Permanent link to this article: http://crossfitfortis.ca/wod/friday-may-19-2017/

May 17 2017

SEMINAR: Fuel For Performance

REGISTER ONLINE! Read the rest of this entry »

Permanent link to this article: http://crossfitfortis.ca/community/seminar-fuel-for-performance/

May 17 2017

Thursday May 18, 2017

Warm up: 3 rnds
10 Dislocates
10 Inch Worms
10 Superman Rocks
10 T-Planks

Skill: 15 Mins
Find Max Power Clean

WOD: 6 min AMRAP
Push Press 115/85
Every Break – 20 Toes to Bar
Rest 4 mins
6 min AMRAP
Hang Snatch 115/85
Every Break – 20 Burpees

Mobility: Shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-may-18-2017/

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