Apr 24 2017

Tuesday April 25, 2017

Warm up: 3rnds
20 Jumping Jacks
20 Hollow Rocks
20 Inch Worms

Skill: Back Squats
5 x 5 @ 75%

WOD: “Isabel” Compare to Feb 18, 2017
30 Snatch 135/95

Mobility: Quads

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-april-25-2017/

Apr 23 2017

Monday April 24, 2017

Warm up: 2rnds
10 Bear Crawls
10 Broad Jumps
5 Candle Sticks
5 Wall Walks

Skill: Strict Shoulder Press
5 x 5 reps ascending

WOD: 14 min AMRAP
30 Single Arm KB Walking Lunges 1.5/1
15 Burpee to a Target

Mobility: Calfs

Permanent link to this article: http://crossfitfortis.ca/wod/monday-april-24-2017/

Apr 23 2017

Saturday April 22, 2017

Partner WOD:  30 min AMRAP

40 Reverse Burpee Wall Ball
30 Power Snatch 95/65
20 Box Jump Overs (alt every 2)
30 Power Clean 95/65
40 Toes to Bar

Permanent link to this article: http://crossfitfortis.ca/wod/saturday-april-22-2017/

Apr 23 2017

Friday April 21, 2017

Friday Choice Day.

Your Day, Your WOD, Your Push!!!

Permanent link to this article: http://crossfitfortis.ca/wod/friday-april-21-2017/

Apr 19 2017

Thursday April 20, 2017

Warm up: 3 rnds
10 PVC Good Mornings
10 Push ups
10 Scap Pulls

Skill: Deadlifts
5-4-3-2-1-1-1

WOD: 15-12-9
Back Squats 225/155
Deficit HSPU 2/1 Plate

Mobility: Quads

Permanent link to this article: http://crossfitfortis.ca/wod/thursday-april-20-2017/

Apr 18 2017

Wednesday April 19, 2017

Warm up: 3rnds
15 Jumping Lunges
10 Ring Rows
15 Hollow Rocks

Skill: 3 rnds
Not For Time!
10 GHD Sit ups
10 Leg Russian Twists
20 Back Extensions
20 Double Unders

WOD: “Jackie”             Compare to Feb 16, 2016
1000m Row
50 Thrusters 45/35
30 Pull ups

Mobility: Biceps/Triceps

Permanent link to this article: http://crossfitfortis.ca/wod/wednesday-april-19-2017/

Apr 17 2017

Tuesday April 18, 2017

Warm up: 3 rnds
10 Standing Russian Twist 25#
15 Jump Squats
20 Mountain Climbers

Skill: Turkish Get ups
4 x 4 reps

WOD: 6-9-12-9-6
Burpee Box Jumps 30/24
Front Squat 185/125
Chest to Bar

Mobility: Hips

Permanent link to this article: http://crossfitfortis.ca/wod/tuesday-april-18-2017/

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