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Friday 082517

By | August 25th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthMetcon (Weight)Front Rack Lunges 4x6 Alternating Legs (aim for 50-60% of your FS 1rm / heavier if available)Conditioning DT (Time)5 Rounds for [...]

Thursday 082417

By | August 24th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (No Measure)15min EMOM 10 10m Shuttle Run 100m KB Farmers Carry (24/16kg) 6 Alternating KB Turkish Get Ups (24/16kg) 30 [...]

Wednesday 082317

By | August 23rd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBench Press (5x5 @ 70-80% of 1rm)Conditioning Metcon (Time)2 rounds for time 1000m row 30 pistol squats 30 Front Squats (135/95) 30 [...]

Tuesday 082217

By | August 22nd, 2017|wod|

CrossFit Wynwood - CrossFitStrengthGYMNASTIC STRENGTHGoal = 5 Unbroken Sets of: 4 Strict Pull Ups 3 Pull Ups 2 C2B Pull Ups 1 Bar Muscle Up [...]

Monday 082117

By | August 21st, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (5x10 @60-70% of 1rm)- up to 75% of 1rm if weight feels lightConditioning Metcon (AMRAP - Rounds and Reps)10min AMRAP [...]

Saturday. 081917

By | August 19th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Team KALSU In teams of 3 for time: Complete 300 Thrusters RX (95/65) RX+(135/95) *at the top of each minute [...]

Friday 081817

By | August 18th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPower Snatch (5x3 TnG Power Snatch @75-80% of 1rm)Squat Snatch (Take 10min to build to heavy or max Squat Snatch)Conditioning Metcon (Time)2 [...]

Thursday 081717

By | August 17th, 2017|wod|

CrossFit Wynwood - CrossFitCore WodMetcon (AMRAP - Rounds and Reps)10min AMRAP 10 Pistol Squats Left Leg 20 sec Hollow Hold 10 Pistol Squats Right Leg [...]

Wednesday 081617

By | August 16th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthMetcon (Weight)15 min to build to heavy/max complex: 1 Hang Squat Clean + 1 TnG Full Squat CleanConditioning Metcon (Time)21 / 15 [...]

Tuesday 081517

By | August 15th, 2017|wod|

CrossFit Wynwood - CrossFitGymnasticsMetcon (No Measure)Part 1: Muscle Up EMOM (Bar/Rings) -10min Beginner: 1-2 each min Intermediate: 3-4 each min Advanced: 5-8 each min Part [...]

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