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Tuesday 01/14/2020

By | January 12th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardGymnasticsPull Up Drills10 minutes to work on pull ups, or ring muscle ups Beginner- pull ups and scaling options Intermediate [...]

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Monday 1.13.2020

By | January 11th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthDeadlift (1RM Deadlift )MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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C.B.C. 01/11/2020

By | January 9th, 2020|wod|

CrossFit Wynwood - C.B.C. WynwoodView Public WhiteboardOHS 4 LIFE!E2MOM x 10 Sets: 2 OHS *After each set, complete 40 Double-Unders Percentages: Set #1,2 – 70% [...]

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Saturday 01/11/2020

By | January 9th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetconMetcon (Time)Conditioning PARTNER WOD 40-30-20 OHS HSPU 800mts run together 20-15-10 Squat Snatch 800mts run together 20-30-40 Thrusters C2B pull [...]

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Friday 01.10.2020

By | January 8th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthPush Press (1RM)Build to a 1RMPush Jerk (1RM)Build to a 1RMMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

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Thursday 01/09/2020

By | January 7th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardConditioningMobility Warm-up (No Measure)Today is the makeup day for week one of testing Make up any missed benchmarks completed this [...]

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Wednesday 01.08.2020

By | January 6th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthBench Press (1 RM Bench Press)18 Minutes to Establish a 1 RM Bench PressConditioning100m Row (Time)100m Row200m Row (Time)Max effort [...]

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Tuesday 01.07.2019

By | January 5th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardAccessoryTabata Hollow Rocks or Hold (AMRAP - Reps)8 setsSkillDeficit Handstand Push-ups (3-3-3-2-2-1-1 )Skill day will consist of HSPU progressions Beginner-work [...]

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Monday 01.06.2020

By | January 4th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthBack Squat (1 RM Back Squat )On an 18 Minute running clock build to a 1 RM *take your time [...]

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Saturday 01/04/2020

By | January 2nd, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardConditioning Assault Bike (No Measure)In teams of 2 EMOM 10 bike calories each Continue for 12 minutesMetconMetcon (Time)AMRAP x 14 [...]

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