Saturday 02/15/2020

By | February 13th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardConditioning Plank Hold (Tabata x10 plank holds )MetconMetcon (Time)In Teams of 2 4 rounds For Time Dont Drop the Ball!! [...]

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C.B.C. 02152020

By | February 13th, 2020|wod|

CrossFit Wynwood - C.B.C. WynwoodView Public WhiteboardSQUAT:30Front Sq. Every 1:30 x 7 Sets On the 0:00: 3 Reps On the 1:30: 1 Rep On the [...]

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Friday 02.14.2020

By | February 12th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthDeadlift (6-4-2-4-6)*Touch and go reps Add weight until a heavy 2 (about 75-80%) of your 1RM Score the set of [...]

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Thursday 2.13.2020

By | February 11th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthDB Bench Press (5x8 )Superset Dumbell Pullovers 6 reps between each roundMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 14 minutes [...]

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Wednesday 02/12/2020

By | February 10th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthBack Squat (3 x 5)Take 8 minutes to build your 65% of your 1RM 1x 5 @65% 1x5 @75% 1x5+ [...]

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Tuesday 02.11.2020

By | February 9th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardGymnasticsToes-To-Bar (EMOM for 10 MIN)EMOM 8 T2BMetconMetcon (Time)2-4-6-8-10-12-10-8-6-4-2 Power Cleans (155/105)(115/75) Burpees over the Bar

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Monday 02/10/2020

By | February 8th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthStrict press (6,5,4,3,2,1)Strict pressMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MIN 30 dubs 15 pull ups 200 meter run

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Saturday 02/08/20

By | February 6th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 10 rds 30 dubz 10 power cleans ( 115/ 95 ) 10 pull ups Into 800m [...]

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Friday 02.07.2020

By | February 5th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardWeightliftingSnatch Balance (2-2-2-2-2-2)light to moderate loads (40-60% of snatch max) *work on speed under the barMetconMetcon (Time)For Time 100 Meter [...]

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Thursday 02.06.2020

By | February 4th, 2020|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardConditioningMetcon (5 Rounds for time)E3MOM 400m Row x 5 sets*Work to maintain a set pace throughout all 5 setsTabata Hollow [...]

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