CROSSFIT FORTRESS

All classes are as scheduled.

WUWOD:30 sec drills
High Knees, Butt Kicks, Jumping Jacks, Mtn Climbers
then,
Leg Kicks x 15 Forward/Back/Side on each leg.
Arm circles x 15 w/ hands Forward/Side/Overhead (go forward and reverse on circles)

MOBILITY:

Shoulders
Hips
Ankles

WOD:
25 Walking lunge steps
20 Pull-ups
50 Box jumps (24/20)
20 Double-unders (80 sin)
25 Ring dips
20 Knees to elbows
30 KB swings (70/53)
30 BSU
20 Hang squat Snatch (115/75)
25 GHD Back extensions (Scale down: Superman’s)
30 Wall ball shots (20/14)
3 Rope climb ascents

WUWOD:
800m Row
with bar only
3 rounds
10 shrugs
10 strict high pulls
10 Front squats

MOBILITY:

SWOD:
Power Clean
Warm up:
10 with bar
8 @ 50%

Working Sets:
6 @ 70%
3 @ 80% (when you get here take your time with your reps)
1 @ 90-95% (only 3 attempts)

WOD:
15 min AMRAP w/ EMOM 3 Burpees over Bar
6 OHS (95/65) RX (135/95) RTG
12 KB Swing (53/35) RX (70/53) RTG

WUWOD:
400m row
3 Rounds
5 Push ups
10 BSU
15 Air Squats

MOBILITY:

SWOD:
Snatch Balance
50% 10 reps
60% 8 reps
70% 6 reps
80% 3 reps
95% 1 reps (3 attempts)

WOD:
Every minute on the minute for max rounds
1 Thruster (95#/65#)
5 Pull-ups
Add 1 rep to thruster each successive minute, continue until failure.

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Are you interested in trying out CrossFit for free?  Then come join us today and every Saturday for our free 10am class?

9am: Member WOD

10am: Free WOD

WUWOD:
400m row
30 Jumping AirSquats
15 PLyo Push Ups

SWOD:
Bench Press from Floor with spot (Go heavy and start with warm up set)
3-3-3

WOD:

4 rounds of:
10 SDHP 115/80
10 Front Rack Step Ups 24/20 @ 115/80
10 Ring Dips
30 Double Unders

STRETCH: 
Hammys!!!!!
Shoulders!!!
Chest!!!