WOD

21 Jan 01/22/2019

CrossFit Tamiami - CrossFitBack SquatEvery 2 Min For 4 Rounds 3 Back Squats w/ 3 Second Pause @ Bottom same# use a # that is heavy but you must be able to control the pause, the bar must stop momentum at the bottom of the Squat. Then: Round...

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20 Jan 01/21/2019

CrossFit Tamiami - CrossFitGymnasticsGymnastics: Every 30 Seconds For 6 Rounds 3-5 Strict Pull-ups Every 30 Seconds For 6 Rounds 3-5 Kipping CTB Pull-ups Every 30 Seconds For 6 Rounds 3-5 Bar Muscle Ups *SCALED* Every 30 Seconds For 6 Rounds 3-5 Banded Strict Pull-ups Every 30 Seconds For 6 Rounds 6-10 Beat Swings Every 30 Seconds For...

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17 Jan WOD – 01/18/19

CrossFit Tamiami - CrossFitAccessory WorkMetcon (24 Rounds for reps)"Tabata" 8 Rounds each Movement 20 Seconds Work 10 Seconds Rest Reps For •Cal Ski 2 Min Rest Between Movements •D Ball Cleans @100#/60# 2 Min Rest Between Movements •BurpeesMetconMetcon (AMRAP - Rounds and Reps)Metcon: WOD 12 Min AMRAP 60 Wall Balls 6 Bar Muscle Ups...

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16 Jan WOD – 01/17/19

CrossFit Tamiami - CrossFitMetconMetcon (Time)WOD 2 Partners Complete For Time 6 Rope Climbs 60 Hang Snatches @75#/55# 60 Cal Assault Bike 60 OH Lunges @75#/55# 120 Cal Row 60 OH Lunges @75#/55# 60 Cal Assault Bike 60 Hang Snatches @75#/55# 6 Rope Climbs...

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15 Jan WOD – 01/16/19

CrossFit Tamiami - CrossFitSkill WorkWarm-up (No Measure)Plyometrics: Box Jump Triplet 4 Rounds 24/24/24 100 Meter Run 4 Rounds 24/30/24 100 Meter Run 4 Rounds 30/30/30 100 Meter RunMetconMetcon (6 Rounds for weight)Metcon: WOD Every 4 Min For 6 Rounds 50 Double Unders 2 Deadlifts @ Increasing# 12 Ring Dips or Ring Pushups...

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14 Jan WOD – 01/15/19

CrossFit Tamiami - CrossFitEnduranceMetcon (Time)Endurance: Complete 3 Rounds 500 Meter Row 50 Groiners 50 Meter Front Rack DBall Carry@100#/80# 50 Sit-upsMetconGrace Gone Wild (AMRAP - Reps)Metcon: WOD 6 Min AMRAP 30 Clean & Jerks @155#/105# 30 Clean & Jerks @135#/95# 30 Clean & Jerks @115#/75#...

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13 Jan WOD – 01/14/19

CrossFit Tamiami - CrossFitStrength6x3 Front Squats Increasing^Strength: Every 90 Seconds For 6 Rounds 3 Front Squats @increasing#MetconBig Helen (Time)Metcon: WOD "BIG HELEN" (nutrition/fit challenge) 5 Rounds For Time 400 Meter Run 21 KB Swings @55#/35# 12 Pull-ups...

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