CrossFit Saturday

CrossFit Fortius East – CROSSFIT WOD Brief and Group Warm Up WOD BRIEF + GROUP WARMUP (0:00 – 10:00) Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 20 Seconds Good Mornings 20 Seconds Lateral Barbell Hops 20 Seconds Stiff Legged Deadlifts 20 Seconds Lateral Barbell Hips 20 Seconds Deadlifts Deadlift (EMOM 15 Work to heavy triple) “Bubba Gump” (Time) 3 Rounds: 800 Meter Run 30 Deadlifts (155/105) 30 Lateral Barbell Burpees L1 400m Run, Light BB, 15 Lateral Burpees L2 105/80 L3 as

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CrossFit Friday

CrossFit Fortius East – CROSSFIT WOD Brief and Group Warm Up WOD BRIEF + GROUP WARMUP (0:00 – 12:00) 30 Seconds Easy Single Unders Plate Ground to Overhead PVC Pass Throughs Higher Single Unders Plate Counterbalance Squats PVC Pass Throughs Fast Single Unders Squats with Heels on Plate PVC Pass Throughs Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Overhead Squat (EMOM 15 work to heavy triple) “Denim” Class (AMRAP – Rounds and Reps) “Denim” AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) L1 SIngles, 18/12 Cal, Goblet Squat Light KB L2 SIngles x 2, 21/15 cal, 80/55# L3 as

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CrossFit Thursday

CrossFit Fortius East – CROSSFIT WOD Brief and Group Warm Up WOD BRIEF + GROUP WARMUP (0:00 -12:00) 1 Minute Easy Bike Front Plank Push-up to Down Dog Farmers & Lumberjacks: Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 2 to 3 rounds. “Old Town Road” Class (Time) 6 Rounds: 15/12 Calorie Assault Bike 150′ Farmers Carry (53’s/35’s) 9 Strict Toes to Bar L1 12/9, Light KB or DB’s, V ups L2 35/25#, Knee above waist L3 as written “Old Town” Endurance (AMRAP – Rounds and Reps) “Old Town Road” AMRAP 30 15/12 Calorie Assault Bike 150′ Farmers Carry (53’s/35’s) 15 Goblet Squats (53/35) 9 Toes to Bar L1 Light DB/KB, V Ups L2 35/25, Knee above waist L3 as

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CrossFIt Wednesday

CrossFit Fortius East – CROSSFIT WOD Brief and Group Warm Up WOD BRIEF + GROUP WARMUP (0:00 – 12:00) Stretch – Squat – Barbell 1 Minute Active Spidermans 45 Seconds Air Squats 30 Seconds Stiff Legged Deadlifts 1 Minute Push-up to Down Dog 45 Seconds Straight Leg Reach to Air Squat 30 Seconds Elbow Rotations 1 Minute Straight Legged Inchworms 45 Seconds Jumping Air Squats 30 Seconds Hang Power Cleans MOBILITY (12:00 – 15:00) Front Rack Stretch: 45 Seconds Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps. Chest Stretch: 45 Seconds Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds. Wrist Stretch: 30 Seconds Each Direction From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away for the final 30 seconds. Power Clean (Work to 110% of todays Working load then 5 x 5) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesL1 Light BB or DB, L2 95/65# L3 as

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CrossFit Tuesday

CrossFit Fortius East – CROSSFIT WOD Brief and Group Warm Up WOD BRIEF + GROUP WARMUP (0:00 – 10:00) AMRAP 8: Partner 1: Easy Rowing For Meters Partner 2: 200 Meter Easy Run Switch stations when running parter returns MOBILITY (10:00 – 12:00) Banded Hamstring Stretch: 30 Seconds Each Side Laying on their backs, athletes will loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch. Banded Cross Body Stretch: 30 Seconds Each Side After completing the hamstring stretch, swing banded leg across the body to feel a stretch in the outside of the hip and lower back. The goal here is to keep the back shoulder on the ground. Take big deep breaths to deepen the stretch. “Boat Race” Class (Time) 3 Rounds: For Time 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds L1 250, 200m L2 as written L3 4 roundsrest 5 min then do below Assault Bike 2 Mile (Time) For Time – 2 Mile Assault

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