WOD

19 Sep 09/20/2019

CrossFit Tamiami - CrossFitCore3 Rounds 1 Min Plank Hold 1 Min Hollow Core Flutter Kicks 1 Min Superman Back Ext.Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 35 Double Unders 2 Bear Complex @135#/95# 1 Rope ClimbScaled: 12 Min AMRAP 90 Singles 8 DB Clusters 3 Rope Pulls...

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18 Sep 09/19/2019

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)2 Partners Complete AMRAP 20 Min 1500/1500 Meter Row/SKI Then AMRAP 12 YD Handstand Walk 12 DBall Cleans @120#/80# 120 Walking LungesAMRAP ::Scaled:: 6 Synchro Pushups Over Medball 12 DBall Cleans @60#/45# 120 Walking Lunges...

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17 Sep 09/18/2019

CrossFit Tamiami - CrossFitMetcon (Time)Complete For Time 200 Meter Run 30 CTB Pull-ups 400 Meter Run 50 Wall Balls @20#/14# 600 Meter Run 50 Wall Balls @20#/14# 400 Meter Run 30 CTB Pull-ups 200 Meter Run...

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16 Sep 09/17/2019

CrossFit Tamiami - CrossFitClean & Jerk (1 Rep Max Clean & Jerk)0:00-9:00 Complete 30 Over The Bar Facing Burpees then Find 1RM Clean & Jerk w/ Remaining TimeMetcon (AMRAP - Rounds and Reps)9:00-18:00 9 Min AMRAP 6 Hang Cleans @115#/75# 9 Push Press @115#/75# 12 TTB...

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15 Sep 09/16/2019

CrossFit Tamiami - CrossFitMetcon (Weight)EMOM Alternating Min For 12 Min Even Min - 12 Russian KB Swings @70#/55# Odd Min - 6 Back Rack Lunges @same#Metcon (Time)Complete For Time 50 - 30 - 10 DB Snatches @50#/35# 10 - 20 - 30 Box Jumps @30"/24"...

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13 Sep 09/14/2019

CrossFit Tamiami - CrossFitMetcon (3 Rounds for reps)2 Partners Alternate Rounds For AMRAP WOD1 -5 Min AMRAP- Max Distance SKI REST 2 Min WOD2 -7 Min AMRAP- 2 D Ball Cleans @150#/100# 6 Burpee Box Jump Over @24"/20" REST 2 Min WOD3 -9 Min AMRAP- 6 OH Squats @115#/75# 12/8 Cal Assault Bike...

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12 Sep 09/13/2019

CrossFit Tamiami - CrossFitMetcon (5 Rounds for time)5 Rounds Every 3 Min 200 Meter Run 15 TTB 12 HSPU::scaled:: 5 Rounds Every 3 Min 200 Meter Run 12 Knee Raises 12 H.R. PushupsMetcon (Time)4 Rounds 15 Wall Balls 30/20# 25m Sled 305/225# 30 Power Snatches 75/55# Rest 2 Min Between Rounds...

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10 Sep 09/11/2019

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 9f/11m Cal Bike/Row/SKI 3 Deadlifts @225#/155# 4 Bar Hopping Burpees 3 Muscle UpsScaled Version: 20 Min AMRAP 9f/11m Cal Bike/Row/SKI 3 Deadlifts @185#/125# 4 Bar Hopping Burpees 6 C2B / 9 Pull-ups / 12 RR...

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09 Sep 09/10/2019

CrossFit Tamiami - CrossFitMetcon (Time)4 Rounds 15 YD Handstand Walk 20 GHD Situps 30 Alternating Pistol SquatsScaled Version: 4 Rounds 50 Meter Bear Crawl 25 Weighted Straight-leg Situps 30 Weighted LungesMetcon (Time)4 Rounds 400 Meter Run 27 Push Press @95#/65# 14 Box Jump Over @24"/20"...

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