CrossFit 239 Fort Myers Daily WOD

Thursday 1/18 Warm up: 2rds: 200m Run 10 Incline T Raises 10 Incline Y Raises 10 incline I Raises Strength: E3M for 12min: Tempo Bench Press x 2reps @ 21×1 *build over 4sets (increase weight from 1/2, 3rep Tempo) Conditioning: 4RNFT: 50m Hand Over Hang Sled Pull 8 DB Z Press Max Rep Narrow Push...

CrossFit 239 Fort Myers Daily WOD

Tuesday 1/16 Warm up: 2rds: 200m Run 10 Med Ball Cleans 8 Windmills L/R 8 KB Presses L/R Strength: Back Squat 5×5@ 60% Conditioning: 4RFT: 200m Farmer’s Carry 16/24K 20 KB Snatches 16/24K 200m Run 20 KB Goblet Squats 16/24k Accessory: Max L-Sit Hold x 4 Max Chin over Bar hold x 4 (pull up...

CrossFit 239 Fort Myers Daily WOD

Warm up: 400m Run Burgener warm up Strength: 15min to build to a heavy: 2 Clean Lift-Off + Clean + Jerk .2sec pause below the Knees Conditioning: For Time: 21-15-19 Deadlifts 205/315 (155/225) Box Jumps 24/30 (20/24) Accessory: Tuck-up to V-up 3×8...