WOD

17 Mar 03/18/2020

CrossFit Tamiami - CrossFitBack Squat3 Rounds Every 3 Min 10/15/20 Back Squats ** First 2 Rounds are a light weight build up to set the bar for a 20 Rep Max ::HOME:: 3 Rounds 2 Min Max Air Squats 1 Min Rest Between Sets (Max use weight, Children are great!, sandbag, book bag...

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16 Mar 03/17/2020

CrossFit Tamiami - CrossFitPush Press5 Rounds Every 90 Seconds 5 Push Press @increasing# *Barbell must come from floor.Metcon (Time)5 Rounds 300 Meter Run 20 Alt. DB Clean @Jerks @50#/35# 15 Pull-ups::SCALED:: 5 Rounds 300 Meter Run 20 Alt. DB Clean @Jerks @35#/20# 15 Banded / Jumping Pull-ups ::HOME:: 5 Rounds 400 Meter Run (Neighborhood Block) 20 HR Push-ups 20 1-Arm Bent...

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15 Mar 03/16/2020

CrossFit Tamiami - CrossFitMetcon (Time)Complete for reps 1 Min Sit-ups 1 Min Plank Hold 2 Min Sit-ups 2 Min Plank Hold 3 Min Sit-ups 3 Min Plank HoldMetcon (Time)3 Rounds For Time 50 FR KB Lunges 1@55#/35# 35 KB Swings @55#/35# 25 Burpees::SCALED:: 3 Rounds For Time 50 FR KB Lunges 1@44#/26# 35 KB Swings @44#/26# 25 Burpees ::HOME:: 3...

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12 Mar 03/13/2020

CrossFit Tamiami - CrossFitA: Metcon (Distance)Complete 4 Rounds 2 Min Work For Distance 20/15 Cal Row Max Distance Handstand Walk or Attempts/Wall Walks 2 Min RestMetcon (Time)Complete For Time 45 CTB Pull-ups 30 STO @185#/135# 45 TTB 30 Deadlifts @275#/185#::SCALED:: Complete For Time 45 Pull-ups / Banded 30 STO @135#/95# 45 K2E / V-ups 30 Deadlifts @225#/155#...

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11 Mar 03/12/2020

CrossFit Tamiami - CrossFitMetcon (Time)2 Partners Complete For Time 100/100 Synchro Double Unders 100 Meter Sled Push @135#/95# 100/100 Synchro Russian KB Swings @70#/55# 100 Burpees 100/100 Synchro Russian KB Swings @70#/55# 100 Meter Sled Push @135#/95# 100/100 Synchro Double Unders::SCALED:: 2 Partners Complete For Time 200/200 Synchro Singles 100 Meter Sled Push @90#/45# 100/100 Synchro...

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10 Mar 03/11/2020

CrossFit Tamiami - CrossFitClean and Jerk6 Rounds Every 2 Min 2 Clean & Jerks @increasing#Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 6 Hang Cleans @95#/65# 4 Thrusters @95#/65# 2 Ring Muscle Ups::SCALED:: 12 Min AMRAP 6 DB Hang Cleans @35#/20# 4 DB Thrusters @35#/20# 10 Ring Rows...

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09 Mar 03/10/2020

CrossFit Tamiami - CrossFitFront Squat3 Rounds Every 3 Min 10 Front Squats @ increasing# *focus is to hit a heavy 10 rep max so the first 2 rounds should just be a build upMetcon (3 Rounds for reps)3 Rounds For Reps 4 Min AMRAP 15/12 Cal Assault Bike 15 Box Jump...

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08 Mar 03/09/2020

CrossFit Tamiami - CrossFitCore2 Min Plank Hold 3 Min Russian Twists 4 Min Situps 3 Min Hollow Core Flutter Kicks 2 Min Plank HoldMetcon (Time)5 Rounds 200 - 400 - 800 - 400 - 200 Meter Run 21 Sumo DLHP @95#/65# 15 Burpees::SCALED:: 5 Rounds 200 - 400 - 800 - 400 - 200 Meter...

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06 Mar 03/07/2020

CrossFit Tamiami - CrossFitMetcon (Time)2 Partners Buy In: 2400 Meter Run 4 x 600 3600 Meter Row/Ski 4 x 900 Then Complete 10 Rounds Alternating 9 Deadlifts @155#/105# 6 Hang Cleans @155#/105# 3 STO @155#/105#...

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