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Thursday

By | October 5th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (6 Rounds for reps)Every 5 min for 30min 20/15 Assault Bike Cals 15 C2B Pull Up 10 Box Jumps (30/24)AccessoryMetcon [...]

Wednesday

By | October 4th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPause Jerk (3x2)Push Jerk 3sec pause 3x2Pause in the dip!Push Jerk (5x2)Build to heavy 2 repMetconMetcon (Time)800m run 10 S2OH (185/135) 800m [...]

Tuesday

By | October 3rd, 2017|wod|

CrossFit Wynwood - CrossFitGymnasticsStrengthWeighted Pull-Ups (3x3)GymnasticsEMOM 12minStrict Pull Up 3 Strict HSPU 3Advanced athletes 5x5 across the 12min EMOMMetconMetcon (Time)Wodapalozza Online Qualifier Workout 3 20 [...]

Monday

By | October 2nd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (3 x 10) @70% of 1rmConditioning Metcon (Time)For Time: 21 -15 - 9 Deadlift (185/135) Burpees over bar 7-5-3 Power [...]

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 [...]

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 [...]

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 [...]

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 [...]

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, [...]

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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