Tuesday

By | October 17th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBench Press (5x5)75-80% of 1RMConditioning Metcon (Time)4 rounds for time 20 Burpees 20 KB Russian Swings (32/24kg) 20 Assault Bike CalsAccessoryMetcon (No [...]

Monday

By | October 16th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (Record your weight from your 87% set)73% x 5 83% x 1 75% x 5 85% x 1 77% x [...]

Saturday

By | October 14th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Teams of 3 For time: 1500m Row (switch every 250m) 60 Deadlifts (225/155) - 1 person must dead hang from [...]

Friday

By | October 13th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthSnatch Complex (1 + 1 + 1 x 5)1 Snatch Pull + 1 hang power snatch + 1 squat snatch start at [...]

Thursday

By | October 12th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (AMRAP - Reps)4min 400m run + max Assault Bike Cals 4min REST 4min 400m run + max Double Unders 4min [...]

Wednesday

By | October 11th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthOverhead Squat (5x5)@ 60% of established 1RM from 9/25 or last recorded OHS testConditioning Metcon (5 Rounds for reps)EMOM 20 min Min [...]

Tuesday

By | October 10th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPower Clean (TnG 5x3 )70% of your 1RMConditioning Metcon (Time)1200m Run 21 Power Cleans (135/95) 800m Run 15 Power Cleans 400m Run [...]

Monday

By | October 9th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthBack Squat (3x5)70% x 5 80% x 1 72% x 5 82% x 1 74% x 5 84% x 1 *90 sec [...]

Saturday

By | October 7th, 2017|wod|

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Teams of 2: Buy in: 200 DUBS (200 Singles) Then . . . 100 Power Snatch (75/55) 100 Wall Ball [...]

Friday

By | October 6th, 2017|wod|

CrossFit Wynwood - CrossFitStrengthPaused Front Squat (5x3)@ 70-75% of 1rm 3 second pause at bottom of squatConditioning Metcon (Time)7rds for time 4 Hang Squat Cleans [...]

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