WOD

24 Jan 01/25/2019

CrossFit Tamiami - CrossFitCore4 Rounds 25 Sit-ups 25 Russian Twists 1/1 25 Mtn Climbers 1/1 250 Meter SkiMetcon (Time)5 Rounds 2 Rope Climbs 5 Deadlifts @315#/225# 400 Meter Run...

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23 Jan 01/24/2019

CrossFit Tamiami - CrossFitMetcon (Calories)3 Partners 35 Min AMRAP P1 - Max Cal Assault Bike P2 - AMRAP per Rounds 5 Pull-ups 10 Pushups 10 DB Box Step Ups 2DB@35#/20# P3 - Rotate *partners will rotate after P2 completes 1 round of 5,10,10. P2 will go to Bike and p1 will Rest P3...

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22 Jan 01/23/2019

CrossFit Tamiami - CrossFitPower Clean6 Rounds Every 2 Min 5 Hang Power Cleans Increasing every RoundMetcon (AMRAP - Rounds and Reps)16 Min AMRAP 15 TTB 21 Wall Balls @20#/14# 45 Double Unders...

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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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