Sep 28 2016

Thursday Sept 29, 2016

burpeesWarm up:
Bring Sally Up

Skill: Muscle ups

WOD: 21-15-9
HSPU
Front Squats 155/115
Bar Burpees

Mobility: Shoulders

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-sept-29-2016/

Sep 27 2016

Wednesday Sept 28, 2016

wheystedWarm up: Run or Row

Skill: 12 min EMOM
– 30 Sec Nose and Toes
– 20 Russian Twists
– 30 Sec Hollow Rocks
– 30 Sec Max Ring Dips

WOD: 3 rnds
21 Wall Balls 20/14
18 KB Swings 1.5/1
15 Toes to Bar
12 Box Jumps
9 Pull Ups

Mobility: Legs

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-sept-28-2016/

Sep 26 2016

Tuesday Sept 27, 2016

groceriesWarm up: 3 Rnds
5 Slow Dislocates
10 Hang Scap Pulls
10 Duck Walks
5 Push ups

WOD: “The Other Total”
1RM Bench Press
1RM Clean (Squat or Power)
1RM OH Squat

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-sept-27-2016/

Sep 25 2016

Monday Sept 26, 2016

away1Warm up: 3 rnds
10 OH Squats
10 Crab Walks
20 Jumping Jacks

Skill: 4 Shoulder Press EMOM
Every 2 mins for 10 mins

WOD: 18 min AMRAP
100 Double Unders
50 OH Walking Lunges 45/25

Mobility: Calfs

Permanent link to this article: http://crossfitfortis.ca/wod/monday-sept-26-2016/

Sep 25 2016

Saturday Sept. 24, 2016

Will be updated.

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-sept-24-2016/

Sep 17 2016

Friday Sept 23, 2016

Friday Choice Day.

 

Permanent link to this article: http://crossfitfortis.ca/wod/friday-sept-23-2016/

Sep 17 2016

Thursday Sept 22, 2016

project1Warm up: 4 rounds
5 inch worms
5 Scap pulls
10 Ring rows
10 Alternating Planks

Skill: heaving Snatch Balance
10 mins to work on moderate weight.
Work on skill of catch

WOD: 13 min AMRAP
5 Push Press 135/95
10 Deadlifts 135/95
15 KB Swings 1.5/1

Mobility: Forearms

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-sept-22-2016/

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