Wednesday 083116

By | August 31st, 2016|wod|

CrossFit Wynwood - CrossFitSkillMetcon (No Measure) Strict Muscle Up Progressions. On low rings: 1) False Grip 2) Feet on ground transition work (Positions 1-4) 3) [...]

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Tuesday 083016

By | August 30th, 2016|wod|

CrossFit Wynwood - CrossFitStrengthBench Press (Find a 1 Rep Max)15 minute time capConditioning Metcon (Time)10-8-6-4-3-2 Squat Snatch (rx 95/65) 6-9-12-15-18-21 T2BRx+: 95/65, 115/75, 135/95, 155/105, [...]

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Monday 082916

By | August 29th, 2016|wod|

CrossFit Wynwood - CrossFitStrengthFront Squat (6 x 5 @ 75% (Must be heavier than last week))Conditioning Metcon (AMRAP - Reps)7 MIN AMRAP: 1 – 2 [...]

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Saturday 082716

By | August 27th, 2016|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)In Teams of 2: 1 Mile Run 60 Snatches (135/95) 1 Mile Run 60 Clean n Jerks (135/95) 1 Mile [...]

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Friday 082616

By | August 26th, 2016|wod|

CrossFit Wynwood - CrossFitSkillMetcon (Time)Double Unders: 15 min to work on progressions. Advanced: DUBS for time... 10-20-30-40-50-40-30-20-10*Must be unbroken. If you break, must begin that [...]

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Thursday 082516

By | August 25th, 2016|wod|

CrossFit Wynwood - CrossFitWarm-upMetcon (Time)Run 400m.. Then 3 Rounds..for quality... 1 Min L- Sit Hold 45 secs Hi Plank Hold 30 BF Sit Ups 20 [...]

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Wednesday 08242016

By | August 24th, 2016|wod|

CrossFit Wynwood - CrossFitWeightliftingFront Squat (6x6 at 70%)Conditioning Metcon (Time)Teams of 3 120 Partner T2B 75 Backsquats RX: 95/135# RX+: 115/185# 60 Box Jumps RX: [...]

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Tuesday 082316

By | August 23rd, 2016|wod|

CrossFit Wynwood - CrossFitStrengthBench Press (5 x 1 @ 95% )Conditioning Metcon (Time)For Time: 400m Run 21 Deadlifts RX: 135/95 RX+: 225/135 800m Run 15 [...]

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Monday 082216

By | August 22nd, 2016|wod|

CrossFit Wynwood - CrossFitStrength/SkillMetcon (No Measure)12 MIN EMOM Even: 3 Position Clean + 1 Split Jerk (1 Jerk after last clean) Odd: 5 Strict Pull [...]

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Saturday 082016

By | August 20th, 2016|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)In Teams of 3 4 RFT 18 Cal Row 15 T2B 12 Deadlifts (225 / 135)(275 / 185) 9 HSPU* [...]

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