Mar 21 2017

Wednesday March 22, 2017

Warm up: 3 rnds
Row 10 Cals
10 Pike Sit ups

Skill: 9 EMOM
10 GHD Sit ups
10 Supermans
10 Alternating Planks

WOD: Lynne
5 rnds
Max Body Weight Bench press
Max Pull Ups

Mobility: Hamstrings

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-march-22-2017/

Mar 20 2017

Tuesday March 21, 2017

Warm up: 3 rnds
5 pull ups
20 Jumping Lunges
5 Scap push ups

Skill: Rope Climbs x5

WOD: 21-15-9
Power Snatch 135/95
Push ups

Mobility: Triceps

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-march-21-2017/

Mar 19 2017

Monday March 20, 2017

Warm up: 3 rnds
20 lateral jumps
15 sit ups
10 Cossak Squats

Skill: Back Squats
6×6 reps at 75%

WOD: 50-40-30-20-10
Wall Balls 20/14
Double Unders

Mobility: Quads

Permanent link to this article: http://crossfitfortis.ca/wod/monday-march-20-2017/

Mar 19 2017

Saturday March 18, 2017

Warm up:

5 min Double Unders

WOD: Individual or Partner
For time and reps
10 rnds
10 Thursters 95/65
10 Pull Ups
10 Box Jumps 24/20

As Partner is doing Burpees
Switch each round

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-march-18-2017/

Mar 19 2017

Friday March 17, 2017

17.4
13 min AMRAP
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Permanent link to this article: http://crossfitfortis.ca/wod/friday-march-17-2017/

Mar 15 2017

Thursday March 16, 2017

Warm up: 3rnds
300m Row
5 Push ups
5 Scap Pull
10 Squats

Skill: 14 mins
Find max Squat Clean

WOD: 21-15-9
Cleans 135/95
Shoulder to Overhead 135/95

Mobility: Shoulders

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

Mar 14 2017

Wednesday March 15, 2017

Warm up: 3 rnds
10 Good Mornings (empty bar)
10 Pike Jumps
20 Russian Twists

Skill: Cossac Squats
3 x 8/side 3 sec pause at bottom

WOD: “Krissy” Compare to Oct 5, 2016

30 Burpees
20 KB swings 1.5/1
25 Burpees
25 KB swings
20 Burpees
30 KB Swings
15 Burpees
35 KB Swings
10 Burpees
40 KB Swings
5 Burpees
45 KB Swings

Mobility: Low Back/Hips

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

Older posts «