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Wednesday 10.09.2019

By | October 9th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthPower Clean (5x3)*today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics [...]

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Tuesday 10.08.2019

By | October 8th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardAccessoryMetcon (Weight)Weighted Pull Ups Complete 4x8 strict weighted pull ups 10 Minute Running Clock *scale to banded pull upsMetconMetcon (AMRAP [...]

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Monday 10.07.2019

By | October 7th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthFront Squat (10RM)On a 15 minute clock build to a 10RM front squatMetconMetcon (Time)For Time 20 Front Squats (135/95)(95/65) 40 [...]

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Saturday 10.05.2019

By | October 5th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardActive Warm UpMetcon (Weight)Weighted Good Mornings 4x10 * start with the barbell, for the first set add weight if necessaryDo [...]

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Friday 10.04.2019

By | October 4th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthThrusterOn a 10:00 Running Clock Build to a moderate set of 3 ThrusterMetconCrossFit Games Open 17.5 (Time)10 rounds for time [...]

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Thursday 10.03.2019

By | October 3rd, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardConditioning2k Row (Time)Max Effort 2k RowOption AMetcon (Time)1800 M Run * Recovery Pace Option B Choose Either Run or RowMetconMetcon [...]

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Wednesday 10.02.2019

By | October 2nd, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthSquat Clean (Squat Clean Ladder )EMOM 1 Squat Clean *complete 5 burpees after each squat clean to move on to [...]

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Tuesday 10.01.2019

By | October 1st, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthPush Press (EMOM x 10 Minutes )10X5 *Increase weight every other roundMetconMetcon (4 Rounds for time)Every 4 Minutes for 4 [...]

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Monday 09.30.2019

By | September 30th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthOverhead Squat (6-5-4-3-2-1)*Building Each Round *score heaviest weightMetconMetcon (AMRAP - Rounds)Death Row EMOM x 20 Minutes Min 1 20/15 Calories [...]

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Saturday 09.28.2019

By | September 28th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthStrict Press (3-3-3-3-3)MetconMetcon (Time)In Teams of 2... For Time 75/50 Cal Bike 60 Push Press (115/75) 400M Med Ball Run [...]

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