Saturday

By | September 30th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)In teams of 3 complete for time: 300 DUBs (scale to 300 singles) 150 DB Snatch (50/35) 300m Run (everyone [...]

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Friday

By | September 29th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthStrict Press (5-5-3-3-1-1-1-1)*From Rack *Go up in weight each set until the singles, then maintain same weight acrossConditioning Metcon (Time)7 Rds for [...]

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Thursday

By | September 28th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthWeighted Step-ups (8x8 for 3 sets)Weighted -DBs- Lateral Step Ups on Box (24/20) 8 on each leg for 3 sets *Hold the [...]

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Wednesday

By | September 27th, 2017|wod|

CrossFit Wynwood - CrossFitStrength3 Position Clean (Floor, below knee, above knee)*Build to a max complex *Focus on patience during the 1st pull for positions 1 [...]

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Tuesday

By | September 26th, 2017|wod|

CrossFit Wynwood - CrossFitOpen SkillSkill Practice (EMOM style)15min Open Skill Work *Ideas/suggestions: Rope Climbs (legs, legless, L-sit) Muscle Ups (bar or rings) Pull Ups (C2B, [...]

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Monday

By | September 25th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthOverhead Squat (1rm)From the rack, take 15min to establish a 1rmConditioning Metcon (Time)10 rds for time 3 MU (ring or bar) 6 [...]

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Saturday

By | September 23rd, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Partner Jason Buy in: 800m run together 100 Air Squats 5 Muscle Ups - scaled 10 C2B or 15 chin [...]

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Friday

By | September 22nd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthFront Squat (5x3)Front Squat 5x3 @75% of 1rmConditioning Metcon (AMRAP - Rounds and Reps)AMRAP 4min "Fran" 21 - 15 - 9 Thrusters [...]

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Thursday

By | September 21st, 2017|wod|

CrossFit Wynwood - CrossFitCore WodMetcon (Time)5rds for time 10 Weighted Med Ball Sit Ups (14/10) RX+ Weighted GHD Sit Ups (14/10) 10 Super Mans RX+ [...]

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Wednesday

By | September 20th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBench Press (3 x 10)Every 3 min for 5 sets on a running clock 10 reps @60-70% of 1rmConditioning Metcon (Time)5rds for [...]

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