Saturday 063018

By | June 30th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (No Measure)AMRAP x 30:00 200m Run 20 Walking Lunges 15 Hand Release Push-ups 50 Single Unders / Doubles Unders [...]

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Friday 062918

By | June 29th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups- 10 Min Cap - Extended Warm Up for short and effective workoutAccessory- Dedicate [...]

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Thursday 062818

By | June 28th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSumo Deadlift (4x7)In 4 sets, find a heavy set of 7 reps - Start Moderate and Build to as Heavy [...]

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Tuesday 062518

By | June 26th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardClean and Jerk (x2 EMOM 12)EMOM x 12:00 2 Heavy Power Clean and Jerks - Build in weight as you [...]

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Monday 062518

By | June 25th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardOverhead Squat (Heavy 3 Reps)15:00 to Build to a Heavy 3 Rep OHSMetcon (AMRAP - Reps)3 ROUNDS: AMRAP x 4:00 [...]

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Saturday 062318

By | June 23rd, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (Time)In Teams of Two... For Time 50 Cal Bike (25/25) 100 Synchro Wall Ball (20/14) 100 Synchro Sit-ups 100 [...]

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Friday 062218

By | June 22nd, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardDeadlift (5-3-1-2-1)- 5 @80%, 3 @85-90%, 1 @90-95% - In between sets, perform 5 Seated DB Strict Press (as heavy [...]

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Thursday 062118

By | June 21st, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (No Measure)5 Rounds (For Quality) 20/15 Calorie Row 4 DB TGU (50/35) 14 Alt. Plate OH Step-ups (25/15) 1:00 [...]

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Wednesday 062018

By | June 20th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardDouble KB/DB Reverse Lunges (5x14)5 Sets 14 Alternating KB/DB Reverse Lunges - Rest 1:00 between sets -- Hold Two KB's [...]

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Tuesday 061918

By | June 19th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardPush Jerk (Practice)- 8:00 Min to practice and build to weight used for your workoutMetcon (No Measure)EMOM x 21:00 Min [...]

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