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Tuesday 071018

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (No Measure)ROWING INTERVALS 5 Rounds 1:00 Row 1:00 Recover - Row @ 500m pace (~80%) - Walking RecoveryMetcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20) 10 Slam Balls [...]

WOD 07/08/2018

CrossFit Wynwood - CrossFitView Public WhiteboardGymnasticsEMOM x 12 MIN Min 1: 5-8 reps PULL Min 2: 5-8 reps PUSH Min 3: 4/4 KB Single Leg RDLWOD4 rounds for time 10 C2B Pullups 15 Hand Release [...]

Sunday 070818

CrossFit Wynwood - CrossFitView Public WhiteboardOpen GymReminder: Sunday Open Gym hours are 10:00-12:00PM EMOM x 12:00 (@70-80% Effort) Min 1: Bike 0:45 Min 2: Row 0:45 Min 3: Reverse Lunges 0:45 Rest 3:00 AMRAP 5:00 [...]

Saturday 070718

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP x 20:00 8 Wall Balls 8 Burpees 8 Toes to Bars- Score: 1 Round = 24 Reps - Goal: +8 Rounds [...]

Friday 070618

CrossFit Wynwood - CrossFitView Public WhiteboardBack Squat (4x2@85%)- 20 Min Cap / Rest 1:30 between sets - Stick to your 85%, today is NOT a heavy double - If you're familiarizing yourself with the Back [...]

Thursday 070518

CrossFit Wynwood - CrossFitView Public WhiteboardPull-ups (4xME)- 4 sets of Max Effort Strict Pull Ups - Do one set every 3 Mins (E3MOMx12:00) - Score each set - If using a band, fight the negative [...]

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