Monday 021819

By | February 18th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillRope Climb Skill Session: For 10:00, practice Rope Climb Progressions or 4 Sets Single Arm Tempo Ring Row* x 4/arm [...]

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Saturday 021619

By | February 16th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)In Teams of 2... AMRAP 20:00 Buy-In: 5 Rounds (Each) P1: 15 Calorie Row P2: 15 Straight [...]

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Friday 021519

By | February 15th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillExtended Warm Up: EMOM 9:00 Min 1: 30 Hollow Body Flutter Kicks Min 2: 5 Plate Jefferson Curls + 5 [...]

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Happy Valentine’s Day 021419

By | February 14th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillReview each for 5:00: > Double Dumbbell Snatch > Front Foot Elevated Reverse Lunge _ _ _ _Metcon (AMRAP - [...]

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Wednesday 021319

By | February 13th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardClean Complex (1+1+2)In 10:00, practice and build the following Clean Complex: 1 Clean Deadlift 1 Hang Power Clean 2 Front [...]

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Tuesday 021219

By | February 12th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillGymnastics Foundation: Floor Movements Week 2 3 Rounds (6:00 Total) 0:30 -- 15 Hollow Rocks 0:15 -- Rest 0:30 -- [...]

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Monday 21119

By | February 11th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardOverhead Squat (Build to Heavy 3 Reps)EMOM x 10:00 Perform 3 Overhead Squats (Moderate-Heavy) > Build in weight for first [...]

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Saturday 020919

By | February 9th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillPractice and Perform the following Complex for 10:00: "Kettlebell Flow" 1 Russian Single Arm KB Swing (Right Arm) 1 American [...]

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Friday 020819

By | February 8th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardThruster (Build to 5RM )In 12:00, find a 5 Rep Max Thruster. > Work off the squat rack > Focus [...]

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Thursday 020719

By | February 7th, 2019|wod|

CrossFit Wynwood - CrossFitView Public WhiteboardSkillEMOM x 9:00 Min 1 - 0:15 Active Hang + 3-5 Strict Pull Ups Min 2 - 0:15 L-Sit + [...]

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