• 06JUL
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    Holy Shoulders

    CrossFit Wynwood – CrossFit Metcon Metcon (Time) For Time: 200 Meter Run 21 Push Press (135/95) 15 Push Jerk 9 Split Jerk 400 Meter Run 9 Split Jerk 15 Push Jerk 21 Push Press 200 Meter RunNote: Those specified movements must be performed, even if it is light weight!!! Midline Metcon (Time) 100 BF SitUps

  • 06JUL
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    Tuesday 150707

    CrossFit Wynwood – Competitors WOD Conditioning 2k Row (Time) Max Effort 2k RowRest 5 min and continue to mile run. 1-Mile Run (Time) Max Effort 1-Mile Run Cool Down Metcon (Calories) 10 minutes on Air Assault Bike @ 70% effort.

  • 05JUL
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    Squat Total

    CrossFit Wynwood – CrossFit Crossfit Wynwood Squat Total Powered by Dade County Barbell Club Weightlifting Overhead Squat (Find a 5-Rep Max OverHead Squat) 12min Time Cap Weightlifting Front Squat (Find a 5-Rep Max Front Squat) 10min Time Cap Weightlifting Back Squat (Find a 5-Rep Max Back Squat) 8min Time Cap Conditioning Metcon (No Measure) 3×10

  • 05JUL
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    Monday 150706 Testing Week

    CrossFit Wynwood – Competitors WOD Weightlifting Clean and Jerk (2×2 @ 60/70/75/80%, 1×1 @ 85/90%) Clean and Jerk (Three attempts @ 1RM, or a heavy singe.) Gymnastics Metcon (Time) 50 Chest to Bar Pullups for time. Accessory Good Mornings (5×3. Rest 90 sec.) Cuban Press (3×10. Rest 90 sec.) https://www.youtube.com/watch?v=yiGNewVNbZY Sotts Press (3×10. Rest 90

  • 04JUL
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    Free to Choose

    CrossFit Wynwood – CrossFit Happy 4th of July Everybody!!!! Metcon Badger (Time) Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here Metcon Daniel (Time)


CrossFit Wynwood - CrossFit

Metcon

Metcon (Time)

For Time:

200 Meter Run

21 Push Press (135/95)

15 Push Jerk

9 Split Jerk

400 Meter Run

9 Split Jerk

15 Push Jerk

21 Push Press

200 Meter Run
Note: Those specified movements must be performed, even if it is light weight!!!

Midline

Metcon (Time)

100 BF SitUps