WOD

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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28 Dec 12/29/2018

CrossFit Tamiami - CrossFitMetcon (Time)3 Partners Working As Team P1 (starts on rower waiting for P2 to finish DBall and sled, will be tagged out by P2.) 10,000 Meter Row P2 3 D Ball Cleans @100#/80# 50 Meter D Ball Carry @100#/80# 50 Meter Sled Push @100#/80# (Then to the rower) P3 Waits for...

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27 Dec 12/28/2018

CrossFit Tamiami - CrossFitCore9 Min AMRAP 30 Shoulder Taps 30 V-Ups 30 MTn. Climbers 15/12 Cal SkiMetcon (2 Rounds for reps)WOD 9 Min AMRAP 8 Hang Dumbbell Cleans @45#/25# 24 Double Unders REST 3 Min WOD 9 Min AMRAP 8 DB Thrusters @45#/25# 12 Box Jumps @24"/20"...

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26 Dec 12/27/2018

CrossFit Tamiami - CrossFitMetcon (Time)2 Partners 600 Meter Run Together Then 1 Round 10 Synchro Burpees Over Bar 20 CTB Pull-ups 30 Deadlifts @185#/135# 400 Meter Run Together Then 2 Rounds 10 Synchro Burpees Over Bar 20 CTB Pull-ups 30 Deadlifts @185#/135# 200 Meter Run Together Then 3 Rounds 10 Synchro Burpees Over Bar 20 CTB Pull-ups 30 Deadlifts @185#/135#...

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25 Dec 12/26/2018

CrossFit Tamiami - CrossFitMetcon (Time)4 Rounds 500 Meter Row 400 Meter Run 30 Medball Situps 20/15Metcon (Time)5 Rounds 12 Bench Press @135#/95# 18 Cal Bike / Row / Ski 24 KB Swings @55#/35#...

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23 Dec 12/24/2018

CrossFit Tamiami - CrossFitMetcon (Time)12 Days Of Christmas 1 2/1 3/2/1 4/3/2/1 5/4/3/2/1 6/5/4/3/2/1 7/6/5/4/3/2/1 8/7/6/5/4/3/2/1 9/8/7/6/5/4/3/2/1 10/9/8/7/6/5/4/3/2/1 11/10/9/8/7/6/5/4/3/2/1 12/11/10/9/8/7/6/5/4/3/2/1 1 Bear Complex @185#/135# 2 Muscle Ups 3 TTB 4 HSPU 50 Meter Sled Drag w/ring @95#/65# 6 Walking Lunges w/DB @70#/50# 7 Box Jumps @30"/24" 8 Burpees 9 Wall Balls @20#/14# 10 DB Snatches @70#/50# 11 Cal Assault Bike 12 Back Squats @185#/135#...

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