WOD

04 Dec 12/05/2019

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)2 Partners Complete 30 Min AMRAP Buy In: 2400 Meter Row 120 Cal Assault Bike *both working at same time Then AMRAP 24 OH Lunges 1DB@70#/50# 12 Deadlifts @275#/185# 6 Burpee Wall Scales @40" *partition as needed::SCALED:: 2 Partners Complete 30 Min AMRAP Buy In: 2400 Meter Row 120 Cal Assault Bike *both...

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03 Dec 12/04/2019

CrossFit Tamiami - CrossFitBench Press3 Rounds Every 3 Min 7 Bench Press @same# 14 H.R. PushupsMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 50 Double Unders 3 D Ball Cleans @150#/100# 1 Rope Climb::SCALED:: 20 Min AMRAP 100 Singles 3 D Ball Cleans @100#/60# 3 Rope Pulls / 9 1 Ring Rows...

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01 Dec 2/02/2019

CrossFit Tamiami - CrossFit2 Front Squats + 2 Thrusters6 Rounds Every 90 Seconds 2 Front Squat + 2 Thrusters @increasing#Metcon (Time)Complete For Time 21 - 15 - 9 Hang Cleans @155#/105# Burpee CTB Pull-ups::SCALED:: 21-15-9 DB Hang Power Cleans Burpees Ring Rows...

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29 Nov 11/30/2019

CrossFit Tamiami - CrossFitMetcon (Time)3 Rounds 80/80 Syncronized Double Unders 40 1-Arm DB Hang Clean&Jerks @50#/35# 80/80 Syncronized Double Unders 30 Deadlifts @275#/195# 80/80 Syncronized Double Unders 200 Meter DBall Run @80#/60# 80/80 Syncronized Double Unders 100 Meter Sled Push @135#/95#::SCALED:: 3 Rounds 160/160 Synchronized Singles 40 1-Arm DB Hang Clean&Jerks @35#/20# 160/160 Synchronized Singles 30 Deadlifts @205#/135# 160/160...

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28 Nov 11/29/2019

CrossFit Tamiami - CrossFitMetcon (Time)Complete For Time 3 Rounds 15 Box Jumps @24"/20" 10 DB Bench Press @70#/50# 5 Sumo DLHP @95#/65# 1500 Meter Row 3 Rounds 15 Box Jumps @24"/20" 10 DB Bench Press @70#/50# 5 Sumo DLHP @95#/65# 2 Mile Assault Bike::SCALED:: Complete For Time 3 Rounds 15 Box Jumps / Step-ups @20" 10 H.R. Pushups 5 KB...

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26 Nov 11/27/2019

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 50 KB Swings @55#/35# 50 Walking Lunges 50 Double Unders 50 Wall Balls @20#/14# 50 Cal Ski,Row,Bike::SCALED:: 20 Min AMRAP 50 KB Swings @44#/26# 50 Walking Lunges 50 Singles 50 Wall Balls @15#/10# 50 Cal Ski,Row,Bike...

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25 Nov 11/26/2019

CrossFit Tamiami - CrossFitMetcon (Time)Complete For Time 400 Meter Run 15 Squat Cleans @135#/95# 18 Bar Hopping Burpees 400 Meter Run 21 Power Clean & Jerks @135#/95# 24 Bar Hopping Burpees 400 Meter Run 27 Deadlifts @135#/95# 30 Bar Hopping Burpees::SCALED:: 400 Meter Run / Row 15 DB Squat Cleans @50#/35# 18 DB Hopping Burpees 400 Meter Run...

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24 Nov 11/25/2019

CrossFit Tamiami - CrossFitBack Squat3 Rounds Every 90 Seconds 5 Back Squats @ same# Then Complete 1 Round of Max Reps @same#Back Squat1 Round of Max Reps @same#Metcon (Time)Complete For Time 50 Sit-ups any style 40 DB Snatches @70#/50# 30 Pull-ups 40 Sit-ups 30 DB Snatches @70#/50# 20 CTB Pull-ups 30 Sit-ups 20 DB Snatches @70#/50# 10...

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