11 Jan WOD – 01/12/19
CrossFit Tamiami - CrossFitMetconMetcon (Time)WOD 2 Partners Complete 3 Rounds 20 D Ball Cleans @120#/80# 60/60 Double Unders 40 Burpee Weighted Step Overs @20" 2DB@35#/20# 60/60 Double Unders 80 Cal Row 60/60 Double Unders...
WOD
10 Jan WOD – 01/11/19
CrossFit Tamiami - CrossFitEnduranceMetcon (6 Rounds for time)SAQ: Every 3 Min For 3 Rounds 400 Meter Run Every 2 Min For 3 Rounds 10/25 Meter Suicide SprintsMetconMetcon (Time)Metcon: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Bench Press @bodyweight Deadlifts @1.5 bodyweight...
09 Jan WOD – 01/10/19
CrossFit Tamiami - CrossFitMetconMetcon (AMRAP - Rounds and Reps)WOD 2 Partners 30 Min AMRAP 50 Sumo DLHP @75#/55# 50 Cal Ski Erg 50 Cal Assault Bike 50 Wall Balls @20#/14#...
08 Jan WOD – 01/09/19
CrossFit Tamiami - CrossFitCoreWarm-up (No Measure)Complete 6 Rounds 10 Beat Swings 15 Medball V-Ups 30 Flutter Kicks holding Medball overhead 50 Meter Bear CrawlMetconMetcon (Time)WOD Complete 3 Rounds 5 Power Snatches @135#/95# 30 Double Unders 30 Burpee Box Jump Overs @24"/20" Complete 3 Rounds 5 Power Snatches @135#/95# 30 Double Unders...
07 Jan WOD – 01/08/19
CrossFit Tamiami - CrossFitStrength21-15-9-6 Strict Press increasingStrength: 4 Min to complete 2 Rounds 30 KB High Pulls 30 Seated alternating DB Shoulder Press Then Every 90 Seconds For 4 Sets 21 Strict Press @starting set 15 Strict Press @ increase # 9 Strict Press @ increase # 6 Strict Press @ increase #MetconMetcon...
06 Jan WOD – 01/07/19
CrossFit Tamiami - CrossFitStrength12 x 2 Back Squats (Increasing Every 3 Rounds)Strength: Every 90 Seconds For 12 Rounds 2 Back Squat @increasing every 3 Rounds Record Heaviest WeightMetconMetcon (Time)Metcon: WOD Compete 6 Rounds For Time 200 Meter Run 25 Air Squats 15 Pushups 5 Power Cleans @185#/135# 30 Min CAP...
04 Jan CrossFit 01/05/2019
CrossFit Tamiami - CrossFitMetconGet on Track! Workout will be at Braddock Track at 9am and 10am with Coach Kory...
03 Jan CrossFit 01/04/2019
CrossFit Tamiami - CrossFitMetconMetcon (Time)WOD Complete 3 Rounds For Time 21 Thrusters @95#/65# 50 Meter Sled Push @135/95# 15 Muscle Ups or 18 CTB Pull-ups or 21 Pull-ups...
02 Jan CrossFit 01/03/2019
CrossFit Tamiami - CrossFitMetconMetcon (AMRAP - Rounds and Reps)WOD 18 Min AMRAP 9 Snatches @115#/75# 12 H.R. Pushups 15 Box Jumps @24"/20"...
01 Jan CrossFit 01/02/2019
CrossFit Tamiami - CrossFitCoreWarm-up (No Measure)Core: Complete 3 Rounds 200 Meter Run w/Medball 20 Medball Squats 30 Situps w/Medball 40 Russian Twists w/Medball 50 Shoulder Taps 60 Bicycle CrunchesMetconMetcon (Time)WOD Complete 5 Rounds 600 Meter Row 6 Back Squats @same# ~75-80% 2 Rope Climbs...