Feb 15 2017

Thursday February 16, 2017

Warm up:
30 Jumping Lunges
then
3rnds of Cindy
5 Pull ups
10 Push ups
15 Squats
then
30 Jumping Jacks

WOD: For Time
25 HSPU
50 Toes to Bar
30 Cleans 135/95
60 Wall Balls
35 Deadlifts 135/95
70 Alternating (in 5s) KB Snatch 1.5/1 pood

Mobility: Legs

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-february-16-2017/

Feb 14 2017

Wednesday February 15, 2017

Warm up: 3rnds
10 T-Planks
10 Superman Rocks
10 Hollow Rocks
10 Split Jacks

Skill: Muscle Ups
4 x Max
Transitions
Transitions + Dip
Jumping MU Transitions
Jumping MU
MU

WOD: 21-15-9
Push Press 95/65
Box Jumps 24/20
KB Swings 1.5/1

Mobility: Shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-february-15-2017/

Feb 13 2017

Tuesday February 14, 2017

Warm up: 4rnds
10 Sit ups
10 Alt Planks
10 Pike Jumps

Mobility: 5 Min Squat Hold

Skill: 9 EMOM
5 Strict T2B
30 sec Olympic Hold
5 Dragon Flags

WOD: For Time
250 Double Unders
* EMOM – 3 Front Squat @ Body Weight

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-february-14-2017/

Feb 12 2017

Monday February 13, 2017

Warm up: 3rnds
10 Ring Rows
10 Inch Worms
20 Mountain Climbers

Skill: Shoulder Press
5 x 10 reps

WOD: 5 rnds
40 OH Walking Lunges 45/25
20 Burpees

Mobility: Hamstrings

Permanent link to this article: http://crossfitfortis.ca/wod/monday-february-13-2017/

Feb 12 2017

Saturday February 11, 2017

Warm up: 5min Double Unders

 

Individual WOD: 5rnds
5 Power Cleans 115/85
10 Front Squats 115/85
5 Jerks 115/85
10 Windshield Wipers 115/85
5 Power Snatch 115/85
10 OH Squats 115/85

** Must complete 1500m Row at any point during the workout; it can be done all at once or broken up. ***

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-february-11-2017/

Feb 12 2017

Friday February 10, 2017

Friday Choice Day

You choose your challenge today!!!!

Permanent link to this article: http://crossfitfortis.ca/wod/friday-february-10-2017/

Feb 08 2017

Thursday February 9, 2017

Warm up: 3 rnds
5 Scap pull holds
5 Scap Push ups
10 Hollow Rocks
10 Russian Twists

WOD: 3 rnds
21 Sit ups
18 Chest to Bar
15 Shoulder to Overhead

Skill: Rowing efficiency

Mobility: Lats/shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-february-9-2017/

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