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Wednesday 062817

By | June 28th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Rowing Technique (No Measure)Rowing skill/Strength: 5 sets: 1 min max meters, rest 2-2:30 between sets. *Goal: male- 300m, female- 250m *Try [...]

Tuesday 062717

By | June 27th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPower Snatch (5 x 2 every 90 seconds)Every 90 seconds x 5sets 2 power snatch [Beginners- 4 reps each set] * increase [...]

Monday 062617

By | June 26th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (6x 3-4 @90%)- Or 5-10lbs heavier than last week -goal is at least 3, if you can get 4, get [...]

Saturday 062417

By | June 24th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)In Teams of 3: PAINSTORM XXIV 100m Run 50 Burpees 200m Run 100 Pushups 300m Run 150 Walking Lunges 400m [...]

Friday 062317

By | June 23rd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPush Jerk + Split Jerk (6x2 jerk w/ 3 sec pause in dip on each rep)- take from rack (begin at 60% [...]

Thursday 062217

By | June 22nd, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (No Measure)21 min EMOM Min 1: Ring Dips 6-8 (Scaled 1-5) RX+: 10+ Min 2: Pistol Squats 8-10 reps (Scaled [...]

Wednesday 062117

By | June 21st, 2017|wod|

CrossFit Wynwood - CrossFitStrengthSnatch (5x1 snatch @80-90% )-TECHNIQUE IS THE #1 PRIORITY! -Don't let ego get in way (be mindful of pulling the bar into [...]

Tuesday 062017

By | June 20th, 2017|wod|

CrossFit Wynwood - CrossFitGymnasticsMetcon (No Measure)5 sets -6 Dumb bell Strict Press (Go as heavy as you can) -2 rope climb RX+: leglessConditioning Metcon (AMRAP [...]

Monday 061917

By | June 19th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (6x4 @85%) or 5-10lbs more than last week -weights are heavier but still should be able to do all 4 [...]

Saturday 061717

By | June 17th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Partner Moose 2000m row (each partner rows 1000m each) 20rds (I go you go style) 7 bar facing burpees 3 [...]

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