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05/08/2018

By | May 8th, 2018|wod|

CrossFit Wynwood - CrossFitJoin us this Friday, May 11th, for a NEIGHBOR APPRECIATION PARTY. Our neighbors at Jack's invite all CFW members for complimentary appetizers, [...]

05/07/18

By | May 7th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkill3 Sets (For Quality) 3 Weighted Ring Dips (@TEMPO 33X1)* 6 Kipping HSPU *Tempo: 3 Sec Down, 3 Sec Hold, [...]

Satyurday

By | May 5th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-upWarm Up (No Measure)Partner up! 2 rounds Partner 1--:30 moderate effort bike Partner 2--:30 Up-downs (no PU) 2 Rnds Partner [...]

FRIDAY

By | May 4th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)3 Rounds - Continuous effort 100m run 10 Ring rows (false grip) to sternum 15 Air squats :30 [...]

Thursday

By | May 3rd, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillGymnastics Drills3 ROUNDS (For Quality) 10 Ring Rows - to sternum 15 Pushups :20 Ring press-out L-Sit hold or Knee [...]

Wednesday

By | May 2nd, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-up3 Rounds for Qualify: 8 Hang squats - unloaded; for ROM 6 reps per arm 1/2 kneeling DB press 20 [...]

Tuesday

By | May 1st, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardWODConditioning (Time)AMRAP x 20 MINUTES 500m Row 400m RunExtra WorkMetcon (No Measure)FINISHER 4 SETS 10 DB Chest Press (20X1)* *(Use [...]

Monday

By | April 30th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthBack Squat (6-6-4-4-2-2 Back Squat (3/0/1))3 sec. tempo decent, 0 at bottom, fast up 1 sec.; Add wgt each lower [...]

Saturday

By | April 28th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardWODMetcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP x 40 mins 1 Athlete working at a time (except for run) [...]

FRIDAY

By | April 27th, 2018|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardWODMetcon (AMRAP - Rounds and Reps)E2MOM x 10 MINUTES 8 Hang Cleans (135/95) + 8 Burpee Box Jumps (24/20) -rest [...]

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