Apr 16

CrossFit 239 Fort Myers Florida Daily WOD

gym

Thursday 4/17

 

Chan warmup + Bulletproof shoulders

 

Handstand progressions (choose from below based on ability level)

 

5 x 2 wall walks-hold max handstand hold on second wall walk of each set (unable to do strict HSPU)

 

5 x 2 wall walks + negative from top of each wall walk (able to do less than 3 strict HSPU)

 

5 x max effort strict HSPU (able to do more than 3 strict HSPU)

 

 

Strength:

Power snatch

3, 3, 3, 3, 3

 

Conditioning:

DIY cashout, not for time

200 sledgehammer strikes, alternating hands every 10 strikes

Apr 15

CrossFit 239 Fort Myers Florida Daily WOD

Lila

Wednesday 4/16

 

Chan warmup

 

Strength:

Chinup progressions (choose one from below based on current ability level)

 

3 x ME ring rows (no strict chinups)

 

6 x negatives (less than 5 unbroken strict chinups) starting with a chinup

 

3 x max rep strict chinups (more than 5 unbroken strict chinups)

 

Partner WOD-divide work as needed

50 hang power cleans 65/95

Barbell carry to Commercial Drive & back

50 back squats

Barbell carry to Commercial Drive & back

50 push press

Barbell carry to Commercial Drive & back

50 burpees over the bar

Apr 14

CrossFit 239 Fort Myers Florida Daily WOD

handstand

Tuesday 4/15

 

Chan warmup + thoracic bridges

 

Push-up progressions (no sagging or shooting up of hips + hands just outside of shouders)

 

3 x ME plank hold (unable to do 5+ strict pushups from knees)

 

3 x ME pushups from knees with 2 second pause at the top of each rep, fully locked out. (able to do 5+ strict pushups from knees)

 

3 x ME pushups with 2 second pause at the top of each rep, fully locked out. (Able to do 5+ strict pushups from toes)

 

Strength:

Front squat 5, 5, 5, 5, 5

 

Conditioning:

3 RFT

 

300m row

20 WBS 14/20

10 CTB pullups

Apr 11

CrossFit 239 Fort Myers Florida Daily WOD

Saturday 4/12

 

Open gym/lifting 8-9:30am

 

Snatch complex (hang snatch + snatch balance + OHS)

5,5,5,5,5

Pause front squat (3 second pause in the bottom)

5,5,5,5,5

Snatch pulls 4 x 4, AHAP, no loss of bar speed

Barbell bicep curls!, 3 x 10, moderate load

 

Team WOD at 9:30!

 

Some of our members will be competing at the Revolution Games in Ft Lauderdale this weekend, they’d love it if you could come over to support them!

Apr 09

CrossFit 239 Fort Myers Florida Daily WOD

Thursday 4/10

 

Trainer led mobility/warmup (thoracic bridges)

 

Handstand progressions (choose from below based on ability level)

 

5 x 2 wall walks-hold max handstand hold on second wall walk of each set (unable to do strict HSPU)

 

5 x 2 wall walks + negative from top of each wall walk (able to do less than 3 strict HSPU)

 

5 x max effort strict HSPU (able to do more than 3 strict HSPU)

 

Strength:

Clean, full or power + front squat if unable to receive in squat

3,3,3,3,3

 

Conditioning:

 

12 minute amrap

7 front squats 75/115 (from the ground)

7 burpee pullups (no jumping pullups)

Apr 08

CrossFit 239 Fort Myers Florida Daily WOD

Wednesday 4/9

 

Trainer led mobility/warmup (Chan warmup)

 

Strength:

TTB progressions (choose from below based on current ability level)

 

3 x 10-20 Ab-mat situps (unable to do strict TTB)

 

3 x max rep strict TTB (less than 10 strict unbroken TTB)

 

3 x max rep strict TTB with 6# med ball between feet (more than 10 strict unbroken TTB)

 

Conditioning:

Partner WOD-divide work as needed

 

Five rounds for time of:

30 WBS 14/20#, 10’ target

30 power snatches 45/75#