Aug 25 2016

Friday August 26, 2016

Happy Birthday WOD to Chantal G, Chris G, Gen B, Vero L.  Good luck with the WOD.

 

All others, pick a wod that you missed from the week.

 

Post results in comments

Permanent link to this article: http://crossfitfortis.ca/wod/friday-august-26-2016/

Aug 24 2016

Thursday August 25, 2016

boltWarm up: Run, Row or Bike

Skill: EMOM 9
– 30 sec Olympic Hold
– 15 Back Ext.
– 45 sec Weighted hang

WOD: For time
10 Squat Snatch 115/85
50 Sit ups
8 Squat Snatch
40 Sit ups
6 Squat Snatch
30 Sit ups
4 Squat Snatch
20 Sit ups
2 Squat Snatch
10 Sit ups

Mobility: Lats/Bi’s/Tri’s

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-august-25-2016/

Aug 23 2016

Wednesday August 24, 2016

positiveWarm up: 3rnds
10 Pike Jumps
15 Jumping Jacks
20 Walking Lunges

or

800m Run

Mobility: Feet/Ankles

WOD:
100 Push Press 45/35
75 Push ups
50 Pull Ups
50 Cal Row
50 Dips
75 Ring Rows
100 Double Unders

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-august-24-2016/

Aug 22 2016

Tuesday August 23, 2016

junkfoodWarm Up: 1/2 weightless Jackie

Skill: Reverse Lunges
4 x 12

WOD: 3rnds
400m Run
10 Clean and Jerk 135/95

Mobility: Hips/Back

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-august-23-2016/

Aug 21 2016

Monday August 22, 2016

StarwarsWarm up: 3rnds
5 Duck Walks
7 Inch Worm Push ups
14 Walking Lunges

Skill: Turkish get ups
5-4-3-2-1

WOD: Death by Wall Balls                                  Compare to Dec 15, 2014
Perform 1 Wall Ball in the first min, 2 in the second min, 3 in the third……. Continue until you can no longer finish the amount required in that minute.

Mobility: Shoulder Roll

Permanent link to this article: http://crossfitfortis.ca/wod/monday-august-22-2016/

Aug 21 2016

Saturday August 20, 2016

mouth1Partner WOD:

400m Partner Beam Run (Below shoulder)
20 Beam Thrusters
40 Pull Ups (partner hangs)
60 Wall Balls (unbroken-2 wall walk penalty)
400m Partner OH Beam Run
20 Beam Burpees (simultaneous)
40 Toes to Bar (partner hangs)
60 KB Swings (parnter plank)
400m Partner Bean Run (Below shoulder)
20 Beam Front Squats
40 Hang Cleans 115/85 (Bar cannot touch floor)
60 Box Jump Overs
400m Parnter OH Beam Run

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-august-20-2016/

Aug 21 2016

Friday August 19, 2016

Friday Birthday WOD for Pete, Steph, Mari-Lou, Chantale, and Bryan

Pick your poison and post results.

Permanent link to this article: http://crossfitfortis.ca/wod/friday-august-19-2016/

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