• 08FEB
    0 Comments

    Tuesday 020916

    CrossFit Wynwood – CrossFit Dynamic Warm Up (No Measure) Coach’s choice. Push Press + Push Jerk + Split Jerk 4 x (3 + 2 + 2) Push Press + Push Jerk + Split Jerk 55%, 60%, 65%, 70% (**Must be heavier than last week**) Strict Pull Ups (5-5-5) *To be performed in between sets of

  • 07FEB
    0 Comments

    Monday 020816

    CrossFit Wynwood – CrossFit Dynamic Warm Up (No Measure) Coach’s choice. Front Squat 4 x 5 65%, 70%, 75%, 80% (Lift every 3 min**Must be heavier than last week**) 15 min. max Metcon (Time) For Time: 50 Wall Balls 40 Med Ball Russian Twists 30 T2B 40 Wall Balls 30 MB Russian Twists 20 T2B

  • 05FEB
    0 Comments

    Saturday 020616

    CrossFit Wynwood – CrossFit Dynamic Warm Up (No Measure) Coach’s Choice. Metcon (Time) In Teams of 3: 6 Rounds: 3 – Rope Climbs 14 – Alternating DB Snatches (7/7) RX: 70/45 7 – Squat Clean RX: 185/115 *Relay Style Workout* Partner 1 must complete all 3 rope climbs, then tag partner 2 to do his/her

  • 03FEB
    0 Comments

    Thursday 020416

    CrossFit Wynwood – CrossFit #CrossFitWynwood #TrustTheProcess Warm Up (No Measure) 2 Rounds (For Quality) 400m Run 20 Jumping Air Squats 30 Shoulder Taps 40 Sit Ups 1 Min High Plank Hold 40 Leg Raises 30 Mountain Climbers 20 Bicycles 15 mins. Metcon (AMRAP – Reps) 5 Rounds: 1 MIN Pistols (Scale to any progression from

  • 02FEB
    0 Comments

    Wednesday 020316

    CrossFit Wynwood – CrossFit Double Unders (No Measure) Take 15 Minutes to learn progressions and practice skill towards Double Unders. Metcon (AMRAP – Reps) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead


CrossFit Wynwood - CrossFit

Dynamic Warm Up (No Measure)

Coach's choice.

Push Press + Push Jerk + Split Jerk

4 x (3 + 2 + 2)

Push Press + Push Jerk + Split Jerk

55%, 60%, 65%, 70%

(**Must be heavier than last week**)

Strict Pull Ups (5-5-5)

*To be performed in between sets of presses.Scale to any accessory work to strengthen pulling or scale up to C2B Pause Pull Ups for those capable to do so. (Pause 2 secs at top). Vary the accessory work from last week, or continue to work on a pulling movement increasing in difficulty or weight.

CrossFit Games Open 15.4 (AMRAP - Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP - Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.