Mar 31

CrossFit 239 Fort Myers Florida Daily WOD

 

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Wednesday 4/1

 

Partner WOD!

 

For time:

100 dubs

10 calorie row

20  stationary front rack lunges @ 75/115

10 calorie row

20 front rack lunges

30 burpees over the bar

10 calorie row

20 front rack lunges

30 burpees over the bar

40 pullups

10 calorie row

20 front rack lunges

30 burpees over the bar

40 pullups

50 over head squats 75/115

100 calorie row

Mar 29

CrossFit 239 Fort Myers Florida Daily WOD

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Monday 3/30

Nutrition Challenge Cash-Out WOD!

Fight Gone Russian!

 

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

14/20 lbs Wall-ball, 10 ft target

16/24k Russian KB Swings

20/24″ Box jump

55/75 lbs Push-press

Assault Bike or Row

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one- minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the bike or rower, where each calorie is one point.

You score is your total number

Mar 22

CrossFit 239 Fort Myers Florida Daily WOD

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Monday 3/23

 

15 minutes to work to a heavy jerk (split or power/push-from the rack)

 

3 minute AMRAP (80%)

5 push press (75/115)

5 front squat 75/115)

 

2 minutes rest

 

5 minute AMRAP (80%)

10 power cleans

30 dubs

8 power cleans

30 dubs

6 power cleans

30 dubs

 

2 minutes rest

 

700m row for time