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Friday 072117

By | July 21st, 2017|wod|

CrossFit Wynwood - CrossFitStrengthDeadlift (15 min to build to a heavy deadlift)Conditioning Metcon (Time)12 - 9 - 6 - 9 - 12 Front Squat (155/135) [...]

Thursday 072017

By | July 20th, 2017|wod|

CrossFit Wynwood - CrossFitSkillTurkish Get Up (15 min of skill to build to a heavy weight)Conditioning Metcon (No Measure)5 Rounds 3 x 3 Turkish Get [...]

Wednesday 071917

By | July 19th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Calories)Assault bike intervals 5 sets: 30 sec sprint Recover 2 mins or more between sets Goal: guys: 85+ RPM Girls: [...]

Tuesday 071817

By | July 18th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBench Press (Take 20 min to establish 1rm Bench)Conditioning Metcon (AMRAP - Rounds and Reps)12 min amrap 60 dubs 20 T2B

Monday 071717

By | July 17th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthMetcon (5 Rounds for weight)Every 90 secs x 5 2 hang power clean + 2 S2OH - increase weight acrossConditioning Metcon (Time)For [...]

Saturday 071517

By | July 15th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning McGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24"In honor of Corporal Ryan [...]

Friday 071417

By | July 14th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthClean and Jerk (25 min to find 1rm Clean and Jerk)Conditioning Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

Thursday 071317

By | July 13th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)2k row for TimeMetcon (Time)Core WOD 3rds for time 20 Floor Wipers (keep arms on floor and feet as close [...]

Wednesday 071217

By | July 12th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthSnatch (25 mins to find 1rm Snatch )Conditioning Metcon (Time)For Time: 1 mile RunMetcon (Time)Isabel 30 reps for time Snatch (135/95) RX+ [...]

Tuesday 071117

By | July 11th, 2017|wod|

CrossFit Wynwood - CrossFitGymnastics ()Warm-up (No Measure)8 min cap 30 muscle up for Time (ring RX) -scale volume to a challenging amount of muscle ups, [...]

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