Friday 033117

By | March 31st, 2017|wod|

CrossFit Wynwood - CrossFitStrengthSnatch (10 min EMOM 3 Heavy Snatches (75-85%) )Conditioning Metcon (Time)For Time: 9 – 7 – 5 – 3 -1 OHS RX: [...]

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Thursday 033017

By | March 30th, 2017|wod|

CrossFit Wynwood - CrossFitWarm-upMetcon (No Measure)5 min EMOM: 30 seconds on/30 secs off Double KB/DB front rack wall sit RX: 35/20lbConditioning Metcon (Time)5 sets: 10 [...]

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Wednesday 032917

By | March 29th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBench Press (7 Sets of 5 reps)Conditioning Metcon (AMRAP - Rounds and Reps)In Teams of 3: 21 min AMRAP 60 Cal Row [...]

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Tuesday 032817

By | March 28th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthDeadlift (Deadlift 5- 3- 3- 1- 1 )Conditioning Metcon (Time)For Time: 80 Wall Ball Shots 60 T2B 40 Box Jumps 20 Deadlifts [...]

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Monday 032717

By | March 27th, 2017|wod|

CrossFit Wynwood - CrossFitWeightliftingClean and Jerk (10 min EMOM 3 Reps @ 75-85%)Conditioning Metcon (AMRAP - Rounds and Reps)Nicole-ish” 14 min AMRAP 400 m Run [...]

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Saturday 032617

By | March 26th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (AMRAP - Rounds and Reps)30 Min AMRAP Buy in 1200m run (400m each) Then, AMRAP Cindy in remaining time.AccessoryMetcon (No [...]

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Friday 032417

By | March 24th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning CrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capCrossFit Games [...]

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Thursday 032317

By | March 23rd, 2017|wod|

CrossFit Wynwood - CrossFitWarm-upMetcon (No Measure)Warm Up and Skill: (30 min) Agility Ladder and Cone Work with Jolan DunbarConditioning Metcon (AMRAP - Rounds and Reps)12 [...]

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Wednesday 032217

By | March 22nd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (20 Back Squats @85% in as few of sets as possible )Conditioning Metcon (Time)In Teams of 3: 75 – 45 [...]

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Tuesday 032117

By | March 21st, 2017|wod|

CrossFit Wynwood - CrossFitSkillMetcon (No Measure)Skill: HSPU Progressions to learn: 1) Tripod and tuck and roll on mat 2) Headstands and tuck roll on mat [...]

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