Wednesday 053117

By | May 31st, 2017|wod|

CrossFit Wynwood - CrossFitStrength/SkillMetcon (Weight)12 min emom Minute 1: 3 Shoulder to Overhead Min 2: 3 high box jump*increase in weight on STOH, and height [...]

Comments Off on Wednesday 053117

Tuesday 053017

By | May 30th, 2017|wod|

CrossFit Wynwood - CrossFitStrength/SkillSnatch Grip Romanian Deadlift (5x7 snatch grip RDL )Superset with 15-20 hollow rocks RX+: 12 GHD sit upsConditioning Metcon (3 Rounds for [...]

Comments Off on Tuesday 053017

Murph

By | May 29th, 2017|wod|

CrossFit Wynwood - CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body [...]

Comments Off on Murph

Friday 052617

By | May 26th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthHang Snatch (Take 25 min to build to a heavy 2 rep Hang Snatch)Beginners to intermediate: Work on following complex at light [...]

Comments Off on Friday 052617

Thursday 052517

By | May 25th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Distance)In teams of 4: 4 Rounds 1 Min: Sled Push(big sled) 1 Min: Shuttle Runs 1 Min: Sled Drag (small [...]

Comments Off on Thursday 052517

Wednesday 052417

By | May 24th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPower Clean (15 min to work up to a heavy power clean double )Conditioning Metcon (Time)Teams of three. Each athlete must complete [...]

Comments Off on Wednesday 052417

Tuesday 052317

By | May 23rd, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Calories)Rowing for Calories 4 sets: 20 second max calories • Focus on strong pull, and correct technique on rower. (legs [...]

Comments Off on Tuesday 052317

Monday 052217

By | May 22nd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (6 x 2 pause back squat (1 second pause, NO BOUNCE))• Increase weight each setConditioning Metcon (Time)3 Rounds 400m Run [...]

Comments Off on Monday 052217

Saturday 052017

By | May 20th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)For time: Teams of 3 90 calorie bike 90 box jump overs RX+: clearing the whole box 30 hang squat [...]

Comments Off on Saturday 052017

Friday 051917

By | May 19th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthSumo Deadlift (7 x 1 sumo deadlift )• Working up in weight each set • Technically sound. Stop if form gets badConditioning [...]

Comments Off on Friday 051917
Load More Posts