Aug 01

CrossFit 239 Fort Myers Florida Daily WOD

Saturday 8/2

 

31 heroes

 

“31 Heroes”

 

 

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

 

Score is your total # of reps

 

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Jul 30

CrossFit 239 Fort Myers Florida Daily WOD

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Thursday 7/31

 

Trainer led warmup

 

Strength:

Hang power clean 3, 3, 3, 3, 3

 

Conditioning:

3 rounds for total reps:

 

:40 single arm kb thruster 8/12k (Rx+ 12/16k) switch hands as needed

:20 rest

:40 ring rows (Rx+ strict pullups) no banded pullups whatsoever

:20 rest

:40 ball slams-full extension at the top! 20/30# (Rx+ also 20/30#)

:20 rest

Jul 29

CrossFit 239 Fort Myers Florida Daily WOD

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Wednesday 7/30

 

Trainer led warmup

 

Strength:

5 minute amrap HRPU (100% plank position-no sagging hips)

Rx+ strict HSPU

 

rest 1 minute

5 minute amrap

Situps

Rx+ Barbell rollouts (100% plank-no shooting hips up)

 

Conditioning:

Partner WOD

 

80 power snatches 65/95

80 overhead squats 65/95

Rx+ 75/115

 

2 x 800m run relay (each partner runs 800m, individually, time spots when second partner finishes)

 

Divide barbell work as needed between partners