• 27JUL
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    Sumo

    CrossFit Wynwood – CrossFit Weightlifting Sumo Deadlift (Take 10 min to find a heavy 5 rep max) Metcon Metcon (Time) 3 Rounds for time: 10 DL (225/155) 15 Burpees 20 Wall Balls (20/14) Accessory Bent Over Row (3 x 10 With a DumbBell (light to moderate weight)) 2 second pause at the end of the

  • 27JUL
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    Tuesday 150728

    CrossFit Wynwood – Competitors WOD Warm-up 30 Cal Assault Bike, 10 Rope Climbs Gymnastics Muscle-ups (10×3. Rest 90 sec.) Conditioning Metcon (No Measure) EMOM for 20 minutes Min 1: 12 cal Row Min 2: 12 cal Assault Bike Min 3: 200m Run Min 4: 50 DU Min 5: Rest

  • 26JUL
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    Death By Power Clean

    CrossFit Wynwood – CrossFit Strength/Skill Metcon (No Measure) 12 MIN EMOM Even: 5 Box Squats @ a heavy Load ODD: 10 Pistols (alternate) Conditioning Metcon (AMRAP – Reps) Death by Power Clean (135/95): 1 PC on min 1 2 PC on min 2 3 PC on min 3 so on and so forth until failure!!

  • 26JUL
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    Monday 150727

    CrossFit Wynwood – Competitors WOD Warm-up 400m Run, 50 Step Ups 20″ Box (30/15lbs) Weightlifting Front Squat (4×1 @ 80/90/95100%. Rest 2-3min) Front Squat (15×2 @ 80%. EMOM) Metcon Metcon (Time) 5 Rounds 10m Front Rack Walking Lunge (155/105lbs) 10 HSPUImmediately after complete Metcon (Time) 400m Prowler Push (empty/light) Midline Superset movements for 3 rounds,

  • 24JUL
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    Partner Saturday

    CrossFit Wynwood – CrossFit Metcon Metcon (Time) In Teams of Two: 1 mile Run 30 Power Cleans (135/95) 30 Box Jump Overs (24/20) 30 Chest 2 Bar 60 Wall Balls (20/14) 30 Chest 2 Bar 30 Box Jump Overs 30 Power Cleans


CrossFit Wynwood - CrossFit

Weightlifting

Sumo Deadlift (Take 10 min to find a heavy 5 rep max)

Metcon

Metcon (Time)

3 Rounds for time:

10 DL (225/155)

15 Burpees

20 Wall Balls (20/14)

Accessory

Bent Over Row (3 x 10 With a DumbBell (light to moderate weight))

2 second pause at the end of the pull