Dec 07 2016

Thursday December 8, 2016

beep-testWarm up: 3 rnds
20 Jumping Lunges
20 Mountain Climbers
20 High Knees

Skill: Back Squats
5×5 Accross (heavy)

WOD: 10 Min AMRAP
30 Cleans 95/65
30 Cleans 135/85
30 Cleans 165/105
AMRAP Cleans 215/125

Mobility: Forearms

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-december-8-2016/

Dec 06 2016

Wednesday December 7, 2016

sallyWarm up: 3rdns
5 Dislocates
20 Jumping Jacks
10 Leg raises

Skill: 9 min EMOM
5 Dragon Flags
15 Back Extensions
8 Ring Dips

WOD: 21/42-15/30-9/18
HSPU
Sit ups

Mobility: Shouders

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-december-7-2016/

Dec 05 2016

Tuesday December 6, 2016

legs-soreWarm up: 4 rnds
10 Pike Jumps
2 Wall Walks
10 Superman Rocks

Mobility: Accumulate
5 mins of a bottom Squat Hold

Skill: Squat Snatch
15 mins to Work to a Heavy Single

WOD: 7 min AMRAP
3 Thrusters 115/75
3 Bar Burpees
6 Thrusters
6 Bar Burpees
9 Thrusters
9 Bar Burpees

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-december-6-2016/

Dec 04 2016

Monday December 5, 2016

pistolWarm up: 3 rnds
10 Jumping Squats
5 Scap Pulls
15 Hollow Rocks

Skill:
Shoulder Press 3x 6
Push Press 3x 6
Push/Split Jerk 3x 6

WOD: 20 min AMRAP
10 Chest to Bar
20 Pistol Squats
10 Box Jumps

Mobility: Hips

Permanent link to this article: http://crossfitfortis.ca/wod/monday-december-5-2016/

Dec 04 2016

Saturday December 3, 2016

legsPartner WOD:
2 rnds
20 Deadlifts 315/205
20 K2E
then

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-december-3-2016/

Dec 04 2016

Friday December 2, 2016

Firday Choice Day

For Tracy, enjoy your Birthday WOD.

Permanent link to this article: http://crossfitfortis.ca/wod/friday-december-2-2016/

Nov 30 2016

Thursday December 1, 2016

clusterWarm up:3 rnds
20 High Knees
10 Lateral lunge Jumps
15 Sit ups

Skill: Kipping
4 x 10 reps of your choice of exercise

WOD: 4 rnds
2 Muscle ups
6 Clusters 155/115
10 Box Jumps 30/24

Mobility: Calfs

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-december-1-2016/

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