Posts Posts by: "Craig Wynn"

CrossFit Mile Zero – CrossFitWODMetcon (Time)In Teams of Two 60 Syncronized Air Squats -Then- 50-40-30-20-10 Devils Press (20#/35#) Alt DB box Step-Ups Butterfly Sit-ups 200M Run…(Read More)

CrossFit 10.19.18


CrossFit Mile Zero – CrossFitTECHNIQUE-Review Handstand Push-Up Progressions -Review Double-Under ProgressionsMetcon (No Measure)EMOM 12 Rounds Odd Minutes: HSPU or Progression Even Minutes: Double-Unders or ProgressionWODMetcon (Time)For Time 24 Hang Squat Cleans (65#/95#) 16 HSPUs 18 Hang Squat Cleans 12 HSPUs 12 Hang Squat Cleans 8 HSPUs…(Read More)

CrossFit 10.18.18


CrossFit Mile Zero – CrossFitWODMetcon (Time)For Time: 3 Rounds 400m Run 15 Toes-to-Bar 20 Box Jumps (20/24) -Plus- Finish with a 1200m Cash Out RunScale with 20 Leg or Knee Raises Rx+ with weight vest…(Read More)

CrossFit 10.17.18


CrossFit Mile Zero – CrossFitSTRENGTHDeadlift (20 Minutes to warm-up and establish today’s 1 RM)WODMetcon (Time)4 Rounds for Time 200m Run 12 Butterfly Sit-Ups 15 Deadlifts (@55% of 1 Rep Above)Rx+ GHD Sit-Ups Deadlifts @65% of 1 Rep Above…(Read More)

CrossFit 10.16.18


CrossFit Mile Zero – CrossFitWODThree 5 Minute AMRAPs, 3 Minutes Rest in BetweenWOD 1: Metcon (AMRAP – Rounds and Reps)5 Minute AMRAP 8 Push Press (65#/95#) 6 Lateral Burpees-Over-BarRx+ = 85#/115#WOD 2: Metcon (AMRAP – Rounds and Reps)5 Minute AMRAP 10 Clean & Jerks (65#/95#) 8 Pull-UpsRx+ = 85#/115# and 5…(Read More)

CrossFit 10.15.18


CrossFit Mile Zero – CrossFitWODMetcon (Time)5 Rounds for Time 20 Single Dumbbell Thrusters (25#/45#) 200m Run 20 Single Dumbbell Overhead Lunges 200m RunThrusters – Switch hands every 10 reps Lunges – Alternate Lunges each rep, Switch hands every 10 reps…(Read More)

CrossFit Mile Zero – CrossFitWODMetcon (Time)In Teams of Two or Three 150 Wall Ball Shots (14# to 10’/20# to 10’) 30 Clean and Jerks (95#/135#) 12 Rounds of Cindy – 5 Pull Ups – 10 Push Ups – 15 Air SquatsTeams of Two Wall Balls – partners alternate every 15 Reps Clean and Jerk -…(Read More)

CrossFit 10.12.18


CrossFit Mile Zero – CrossFitTomorrow (Saturday) is our Partner WOD for Womankind workout at 8am. – Workout can be done in teams of 2 or 3. – The WOD will be a mash-up of three CrossFit Nasty Girl workouts. – Participants are welcome to wear costumes for the event (in the spirit of Halloween and…(Read More)

CrossFit 10.11.18


CrossFit Mile Zero – CrossFitPartner WOD to benefit Womankind this Saturday at 8am! Ask Coach for details.STRENGTHPush Press (10-10-10-10-10)Start light and build to a 10 rep maxWODMetcon (AMRAP – Rounds and Reps)18 Minute AMRAP 10 Burpee Box Jump Overs (20″/24″) 200m Run…(Read More)

CrossFit 10.10.18


CrossFit Mile Zero – CrossFitDon’t forget – this Saturday we have our Partner WOD to Benefit Womankind Key West at 8am! We will be doing a mash-up of three CrossFit Nasty Girl Workouts. Donations can be made at the event or email Coach Craig.SKILLS DEVELOPMENTMetcon (No Measure)12 Minute EMOM Odd Minutes: Toes-to…(Read More)