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Tuesday 020519

By | February 5th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillGymnastics Foundation: Floor Movements 3 Rounds (7:30) 0:30 -- Hollow Hold Rest 0:15 0:30 -- Superman Hold Rest 0:15 0:30 [...]

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Monday 020419

By | February 4th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardFront Squat (3 Reps x Every 1:30)Every 1:30 for 10:30, perform 3 Front Squats. > Build in weight for the [...]

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Saturday 020219

By | February 2nd, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)In Teams of 2, A) AMRAP x 15:00 P1 - Bike or Row @ Consistent Effort [...]

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Friday 020119

By | February 1st, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardClean and Jerk (Build to Heavy 3 Reps)In 12:00, build to a heavy set of 3 Power Clean and Jerks. [...]

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Thursday 013119

By | January 31st, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkill4 Rounds (6:00) 0:15 Hollow Hold 0:30 Single Leg Glute Bridge Hold (0:15 Left / 0:15 Right) 0:30 Double Unders [...]

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Wednesday 013019

By | January 30th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-upExtended Warm-Up (12:00) 3 Sets 1 Snatch Deadlift 1 Hang Muscle Snatch 1 Hang Power Snatch + 1 Paused Overhead [...]

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Tuesday 012919

By | January 29th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillWith 15:00, practice progressions and improve the "Ring" Muscle-Up or Pull Up Warm Ups (Within 15:00) 2 Sets 15 Banded [...]

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Monday 012819

By | January 28th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardBack Squat (Every 1:30 x 3 Reps)Every 1:30 for 10:30, perform 3 Back Squats. > Build in weight for the [...]

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Saturday 012619

By | January 26th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2... AMRAP x 20:00 8 Pull Ups 8 Burpee Over Bar 8 Push [...]

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Friday 012519

By | January 25th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardDeadlift (3RM)In 12:00, work up to a heavy set of 3 Deadlifts > May use a mixed grip > Steady [...]

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