Friday 123016

By | December 30th, 2016|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (8 Rounds for time)8 x 100 M Sprints *Build up in speed first 4, make last 4 max effort.Conditioning Metcon [...]

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Thursday 122916

By | December 29th, 2016|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)1 min AMRAP – Burpees -Then- 3 Rounds 20 Single and OH Lunges (10r/10l) 20 Hollow Rocks 20 Alternating Plank [...]

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Wednesday 122816

By | December 28th, 2016|wod|

CrossFit Wynwood - CrossFitStrength/SkillMetcon (No Measure)12min EMOM Even: 3 Squat Snatches + 4 Bar Hop Burpees Odd: 15/12 Cal Row /45 secs BikeConditioning Metcon (Time)In [...]

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Tuesday 122716

By | December 27th, 2016|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (7 sets for 3 Reps )Conditioning Metcon (Time)For Time: 400 m Run 30 Pull Ups 20 Air Squats - Rest [...]

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Strength

By | December 26th, 2016|wod|

CrossFit Wynwood - CrossFit16 EMOM 16 EMOM Even: 5 Bench Press + 4 Strict Pull-ups Odd: 20m DB/KB Farmer's Carry/Waiter's Carry *Hold heavy KB/DB in [...]

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Friday 122316

By | December 23rd, 2016|wod|

CrossFit Wynwood - CrossFitStrengthDeadlift (10 – 8 – 6 – 2 – 6 – 8 – 10)Go as heavy as possible each set. Rest as [...]

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Thursday 122216

By | December 22nd, 2016|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)12 Days of Christmas 2016 Day1: 200m run Day2: wall walk Day3: muscle up/pull-up Day4: man maker 25/15 for dumbbell [...]

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Wednesday 122116

By | December 21st, 2016|wod|

CrossFit Wynwood - CrossFitStrengthMetcon (No Measure)12 Min EMOM Even: 8 – F. Rack Barbell Step Ups (as heavy as possible) Odd: 100 m SprintConditioning Metcon [...]

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Tuesday 122016

By | December 20th, 2016|wod|

CrossFit Wynwood - CrossFitWeightliftingSnatch Complex (6 x 1 Hi Hang + 1 Low (below knee) + 1 OHS + 1 SB)6 x 1 Hi Hang [...]

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Monday 121916

By | December 19th, 2016|wod|

CrossFit Wynwood - CrossFitStrengthHi Hang Clean + Low Hang Clean + F. Squat + Split Jerk (6 x 1 Hi Hang + 1 Low Hang [...]

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