Friday 093016

By | September 30th, 2016|wod|

CrossFit Wynwood - CrossFitStrengthOverhead Squat (15 min to establish a 3 rep max (from the rack))Conditioning Metcon (AMRAP - Rounds and Reps)15 MIN AMRAP 7 [...]

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Thursday 092916

By | September 29th, 2016|wod|

CrossFit Wynwood - CrossFitWarm-upMetcon (Time)In Partners 3 Rounds for quality. 200 m Row 10 – Hanging Leg Raises --Switch-- 20 - Hollow Rocks 20 – [...]

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Wednesday 092816

By | September 28th, 2016|wod|

CrossFit Wynwood - CrossFitStrengthFront Squat (6 x 2 @90% (Must be heavier than last week))Conditioning Metcon (Time)In teams of 3: 150 - 120 - 90 [...]

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Tuesday 092716

By | September 27th, 2016|wod|

CrossFit Wynwood - CrossFitStrengthPush Jerk + Split Jerk (5 x 2 PJ + 2 SJ)Conditioning ()Dianita (Time)21 – 15 – 9 – 15 – 21 [...]

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Monday 092616

By | September 26th, 2016|wod|

CrossFit Wynwood - CrossFitStrength/SkillMetcon (No Measure)12 Min EMOM Even: 3 Hang Power Clean Odd: 5 Strict Pull UpsBeginner: 3 Reps of 3 Sec Pull Up [...]

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Saturday 092416

By | September 24th, 2016|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)In teams of 2: 6 Rounds for time: 400 m Run 30 HSPU 40 Back Squat RX: 95/65 RX+:155/105 (30 [...]

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Friday 092316

By | September 23rd, 2016|wod|

CrossFit Wynwood - CrossFitStrengthMetcon (No Measure)Every 90 secs for 8 sets, alternating movements: 6 - Front Rack Barbell Step Ups 4 - Shoulder Press (Strict)Conditioning [...]

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Friday 092316

By | September 23rd, 2016|wod|

CrossFit Wynwood - CrossFitStrengthMetcon (No Measure)Every 90 secs for 8 sets, alternating movements: 6 - Front Rack Barbell Step Ups 4 - Shoulder Press (Strict)Conditioning [...]

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Thursday 092216

By | September 22nd, 2016|wod|

CrossFit Wynwood - CrossFitWarm-upMetcon (No Measure)Buy In: 30 Burpees Then: 3 Rounds for quality: 10 Single Leg Romanian KB Deadlift (5R/5L) 10 Single Arm OH [...]

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Wednesday 092116

By | September 21st, 2016|wod|

CrossFit Wynwood - CrossFitSkillHandstands (Handstand Progressions)Beginner: 1) Headstand on abmat using wall 2) Crow Pose (Headstand w/knees on elbows) 3) Tuck and Roll out of [...]

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