Jun 28

CrossFit 239 Fort Myers Florida Daily WOD

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Monday 6/29

 

Overhead squat 3, 3, 3, 3, 3

(those unable to OHS due to mobility should work on kettle bell goblet squats)

 

 

Frogstand, Frogstand to headstand, Frogstand to headstand to handstand practice

 

For time: (20’ cap)

60 dubs

50 situps Rx+ TTB

40 front squats 65/95 Rx+ 95/135

30 box jumps 20/24 Rx+ 24/30

20 hand release pushups Rx+ HSPU

10 OHS 65/95 Rx+ 95/135

Jun 24

CrossFit 239 Fort Myers Florida Daily WOD

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Thursday 6/25

 

Every minute for 20 minutes

Odd: 2 front squats at 70% of your back squat from the CrossFit Total (4/6/15)

Even: 2 presses (from the ground) at 85% of your press from the CrossFit Total (4/6/15)

 

15 minutes of goal work-you pick a skill thats lacking and work on it.

 

7’ AMRAP

2 forward rolls

4 wall walks (chest starts and finishes on the ground each rep)

6 TTB

Jun 23

CrossFit 239 Fort Myers Florida Daily WOD

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Wednesday 6/24

 

12 minutes to work to a heavy snatch/power snatch single (if you’re new to the lift consider working from the hang position)  No press outs.

 

Partner WOD

For time:

4000m row

50 GTOH 105/155

*each time you switch on the row, the partner who is getting ON the rower must do 10 ball slams prior to getting on the rower.  The ball slams are to be done after the partner getting off the rower has stopped rowing.

Jun 21

CrossFit 239 Fort Myers Florida Daily WOD

jared masters

Monday 6/22

 

5 squats every 2 minutes for 10 minutes.  Add weight each round but do not fail any reps.

 

15 minutes of L-sit to frogstand to headstand work or handstand walk practice

 

For time:

10 thrusters 75/115

10 burpees over the bar

rest :30

15 push press 75/115

10 burpees over the bar

rest :30

20 kettlebell swings 24/32k

10 burpees over the bar

rest :30

25 ball slams 20/30 (full extension!)

10 burpees over the bar