CrossFit 239 Fort Myers Daily WOD

Tuesday 10/24 Warm up: 3rds: 15 Cal Bike 10 Superman 5 Jefferson Curls Strength: 5/3/1 Week 2, Cycle 3 (90% of 1RM +20lbs) Deadlift Conditioning: 2RFT: 18 Cal Bike 15 T2B 12 Thrusters 75/115 Accessory: Reverse Hypers 3 x...

CrossFit 239 Fort Myers Daily WOD

Monday 10/23 Warm up: 2rds: 200m Run 10 T Raises 10 Y Raises 10 I Raises Strength: 5/3/1 Week 2, Cycle 3 (90% of 1RM +10lbs) Strict Press Conditioning: 30-20-10 Sit ups Box Jumps 20/24 Power Clean 80/115 Accessory: Bulgarian Split Squats 3×6 @3111 Supinated Bent Over Row...

CrossFit 239 Fort Myers Daily WOD

Friday 10/20 Warm up: 2rds: 250m Row 10 Russian Baby Makers 5 Windmills (each arm) Burgener Warm up Strength: E2M for 6min: Snatch Balance x3 E2M for 6min: High Hang Snatch + Snatch EMOM for 4min: Snatch x 1 @ 80% Conditioning: Karen For Time: 150 WBS...