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...

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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...

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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...

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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...

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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...

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31 Dec CrossFit 01/01/2019

CrossFit Tamiami - CrossFitMetconMetcon (Time)🎉 New Years 🎉 WOD 2 Partners Complete Buy In : 101 Cal Ski & 101 Cal Bike Then Complete 12 Rounds Alternating. 1 Partner must finish the entire round. 20 KB Swings @55#/35# 19 Burpees...

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