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Glen’s #LastDanceWithCFW

By | January 2nd, 2020|wod|

CrossFit Wynwood - C.B.C. WynwoodView Public WhiteboardMetcon (No Measure)WOD#1 "Farewell" 2 Min EMOM x 7 Rds Round 1: (7) Bear Complex T&G (RX115/75)(Scale 95/55) *3 [...]

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Friday 01.03.2020

By | January 1st, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthOverhead Squat (4-4-4-4-4)*focus on techniqueMetconMetcon (3 Rounds for reps)On a 5 Minute Clock 30 burpees Max reps of power snatch(95/65)(65/45) [...]

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Thursday 01/02/2019

By | December 31st, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthClean and Jerk (EMOM x10 Minutes )1 clean and jerk every minute on the minute for 10 minutes Add weight [...]

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Tuesday 12.31.2019

By | December 29th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetconMetcon (Time)Out with the old, In with the new In teams of 2 Buy In -365 Dubs 2 rounds for [...]

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Monday 12.30.2019

By | December 28th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthDeadlift (8-6-4-4-2 )15 MIN 8 @60% 6 @65 % 4 @ 70% 4 @ 75% 2 @ 85 % Score [...]

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12.28.2019

By | December 26th, 2019|wod|

CrossFit Wynwood - C.B.C. WynwoodView Public WhiteboardBack Squat5 Reps @ 70% 4 Reps @ 75% 3 Reps @ 80% 1 Rep @ 84%, 87%, 90%Metcon [...]

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Saturday 12.28.2019

By | December 26th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthDB Bench Press (5x8 )*Same weight for all 5 setsMetconMetcon (Time)"Thank You" In Teams of 2 6 Rounds For Time [...]

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Friday 12.27.2019

By | December 25th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthPower Snatch (3-3-2-2-1-1)-Rest as needed between sets *start moderate and build with small jumps, all reps TNGMetconMetcon (AMRAP - Rounds [...]

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Thursday 12.26.2019

By | December 24th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthBox Squats (10-8-6-4-2)Use a box thats parallelMetconMetcon (Time)5 Rounds for Time 10 Front Squats (95/65)(75/45) 10 pull ups 10 burpees

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Tuesday 12.24.2019

By | December 22nd, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon12 Days Of Christmas (Time)1 Clean & Jerk 2 Muscle-Ups 3 Box Jumps 24/20" 4 Hang Power Snatch 5 Bar [...]

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