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Thursday 050417

By | May 4th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthMetcon (No Measure)5 sets: 8 strict ring dip Rx+: muscle up into your first rep 6/6 heavy single arm DB row 4/4 [...]

Wednesday 050317

By | May 3rd, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Weight)Team Power Hour Power Test #1: Take 15 min to: Establish a 2 Rep Max Bench Press. (15 min Cap)*Beginners [...]

Tuesday 050217

By | May 2nd, 2017|wod|

CrossFit Wynwood - CrossFitStrength/SkillPush Press (5-5-3-3-1-1 Superset w/ Max L-Sit hold )Conditioning Metcon (AMRAP - Reps)9 min AMRAP 3 HSPU, 3 KB swing (55/35) 6,6 [...]

Monday 050117

By | May 1st, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPower Clean (Work up to a heavy single )Conditioning Metcon (Time)Every 4 mins x 4 sets • 200m run Rx+: 400m run [...]

Saturday 042917

By | April 29th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (AMRAP - Rounds and Reps)25 min AMRAP: Teams of 3 15 man makers 35/25 (push up,row,push up, row, squat clean [...]

Friday 042817

By | April 28th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthClean (Take 12 min to build to a 2 rep heavy Clean)Barbell Movement Prep (7 min) 5 – Clean grip DL 5 [...]

Thursday 042717

By | April 27th, 2017|wod|

CrossFit Wynwood - CrossFitMidlineMetcon (No Measure)2 Sets 8-10 Reps Hip Extension on GHD (12 mins)Conditioning Metcon (AMRAP - Rounds and Reps)20 min AMRAP: 10 banded [...]

Wednesday 042617

By | April 26th, 2017|wod|

CrossFit Wynwood - CrossFitSkillSnatch (5 Warm-up Sets x 5 Reps)5 – Snatch Hi Pulls 5 – Muscle Snatches 5 – Snatch Balances 5 – Hang [...]

Tuesday 042517

By | April 25th, 2017|wod|

CrossFit Wynwood - CrossFitStrength/SkillMetcon (No Measure)Skill Work: Push Press + Push Jerk And HSPUConditioning Metcon (No Measure)Every 90 seconds for a total of 12 sets [...]

Monday 042417

By | April 24th, 2017|wod|

CrossFit Wynwood - CrossFitStrength/SkillMetcon (No Measure)6 sets: 2 - clean grip Deadlift *no mix/alternate grip!! 6-8 strict pull ups. (Scale to banded strict)Conditioning Metcon (Time)1k [...]

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