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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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

Thursday 051817

By | May 18th, 2017|wod|

CrossFit Wynwood - CrossFitMidlineMetcon (Time)"Durante core” - 5 rounds - 10 hollow rock - 10 v-up - 10 tuck up - 10 sec hollow holdActive [...]

Wednesday 051717

By | May 17th, 2017|wod|

CrossFit Wynwood - CrossFitSkillMetcon (No Measure)5 sets: 2 rope climb RX+ legless (Scale to 6 reps of a knee raise while hanging from the rope) [...]

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