Thursday 083117

By | August 31st, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (AMRAP - Reps)16 Round TABATA Ring Dips Hollow Hold Air Squats Push UpsConditioning Metcon (AMRAP - Rounds and Reps)25min AMRAP [...]

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Wednesday 083017

By | August 30th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPush Press (5x3 @ 60-70% of 1rm Split Jerk)Conditioning Metcon (Time)5 rounds for time 400m Run 15 Power Snatch (75/55) *Goal is [...]

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Tuesday 082917

By | August 29th, 2017|wod|

CrossFit Wynwood - CrossFitGymnasticsMetcon (No Measure)Rope Climbs RX+ 5x2 L-Sit from the floor RX 5x2 Legless *Scaled Option #1 5x3 Rope Climb *Scaled Option #2 [...]

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Monday 082817

By | August 28th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (5 reps every 3 minutes for 5 sets @ 70-80% of 1rm)*stay with the same weight acrossConditioning Metcon (Time)21 - [...]

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Saturday 082617

By | August 26th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Partner Fat Amy For Time: 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Lunges (alternating legs) 10 [...]

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Friday 082517

By | August 25th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthMetcon (Weight)Front Rack Lunges 4x6 Alternating Legs (aim for 50-60% of your FS 1rm / heavier if available)Conditioning DT (Time)5 Rounds for [...]

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Thursday 082417

By | August 24th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (No Measure)15min EMOM 10 10m Shuttle Run 100m KB Farmers Carry (24/16kg) 6 Alternating KB Turkish Get Ups (24/16kg) 30 [...]

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Wednesday 082317

By | August 23rd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBench Press (5x5 @ 70-80% of 1rm)Conditioning Metcon (Time)2 rounds for time 1000m row 30 pistol squats 30 Front Squats (135/95) 30 [...]

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Tuesday 082217

By | August 22nd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthGYMNASTIC STRENGTHGoal = 5 Unbroken Sets of: 4 Strict Pull Ups 3 Pull Ups 2 C2B Pull Ups 1 Bar Muscle Up [...]

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Monday 082117

By | August 21st, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (5x10 @60-70% of 1rm)- up to 75% of 1rm if weight feels lightConditioning Metcon (AMRAP - Rounds and Reps)10min AMRAP [...]

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