WOD

21 Sep 09/22/2017

CrossFit Tamiami - CrossFitCore/ GymnasticComplete 5 Rounds 6 Hollow Rocks 6 Superman Arch Rock 6 Kip To Bridge "on floor" 2 x 6 Beat SwingsMetcon (10 Rounds for reps)EMOM 10 Min 5 Strict Pull-upsMetcon (Time)3 Rounds For Time 20 KB Swings @55#/35# 20 Box Jumps @24"/20" 20 Wall Balls @20#/14#...

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19 Sep 9/20/2017

CrossFit Tamiami - CrossFitSnatch5 Rounds Every 90 Seconds 3 Snatches @Same#Metcon (Time)Complete 3 Rounds 12 One Arm OH Lunges @45#/35# 24 Double Unders 12 Deadlifts @185#/135# 24 Double Unders Complete 600 Meter DBall Carry @45#/30# WOD Complete 2 Rounds 12 One Arm OH Lunges @45#/35# 24 Double Unders 12 Deadlifts @185#/135# 24 Double Unders...

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18 Sep 09/19/2017

CrossFit Tamiami - CrossFit2 Front Squats + 1 ThrusterEMOM 7 Min 2 Front Squats + 1 Thruster @same# speedMetcon (AMRAP - Reps)8 Min AMRAP 2-4-6-8-10-12-14-16 Power Cleans @165#/115# 8 HSPU or 12 H.R. Push-ups each set...

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15 Sep 09/16/2017

CrossFit Tamiami - CrossFitMetcon (2 Rounds for reps)WOD 12 Min AMRAP 800 Meter Run Together 40 Burpee Box Jump Overs @24"/20" AMRAP Power Snatches @95#/65# REST 5 Min 12 Min AMRAP 800 Meter Run Together 40 Burpee Box Jump Overs @24"/20" AMRAP D Ball Cleans @150#/100#...

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14 Sep 09/15/2017

CrossFit Tamiami - CrossFitCore/ GymnasticGymnastics: 12 Min AMRAP 100 Meter Run 10 TTB 10 YD Handstand Walk 25 Meter Bear CrawlMetcon (Time)Complete For Time 1000 Meter Row Rest 3 MinMetcon (AMRAP - Reps)3 Min AMRAP Clusters @115#/75#...

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12 Sep 09/13/2017 Endurance

CrossFit Tamiami - Endurance TrainingCore4 Rounds 20 Sec on / 10 Sec off -Scissor Kicks -Bicycle Crunches -Mountain Climbers -Shoulder TapsMetcon (2 Rounds for reps)Team of 2 2 Rounds 3 Min @ Each Station -Max Cal Assault Bike -Burpee Box Jumps 24''/20'' -Wall-Balls 20/15# -KB Sumo DLHP 55/35 -Dubs (Parallette Hops) *Switching Partners Every 30 Seconds Until 3...

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