WOD

09 Mar 03/10/2020

CrossFit Tamiami - CrossFitFront Squat3 Rounds Every 3 Min 10 Front Squats @ increasing# *focus is to hit a heavy 10 rep max so the first 2 rounds should just be a build upMetcon (3 Rounds for reps)3 Rounds For Reps 4 Min AMRAP 15/12 Cal Assault Bike 15 Box Jump...

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08 Mar 03/09/2020

CrossFit Tamiami - CrossFitCore2 Min Plank Hold 3 Min Russian Twists 4 Min Situps 3 Min Hollow Core Flutter Kicks 2 Min Plank HoldMetcon (Time)5 Rounds 200 - 400 - 800 - 400 - 200 Meter Run 21 Sumo DLHP @95#/65# 15 Burpees::SCALED:: 5 Rounds 200 - 400 - 800 - 400 - 200 Meter...

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06 Mar 03/07/2020

CrossFit Tamiami - CrossFitMetcon (Time)2 Partners Buy In: 2400 Meter Run 4 x 600 3600 Meter Row/Ski 4 x 900 Then Complete 10 Rounds Alternating 9 Deadlifts @155#/105# 6 Hang Cleans @155#/105# 3 STO @155#/105#...

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05 Mar 03/06/2020

CrossFit Tamiami - CrossFitMetcon (Time)21-18-15-12-9-6-3 T2B Box Jumps 24"/20" 1-Arm DB Cluster 50#/35# *1 Rope Climb after each Round::SCALED:: 21-18-15-12-9-6-3 K2E / V-ups / Leg Raises Box Jumps / Step-ups 20" 1-Arm DB Cluster 35#/20# *4 Rope Pulls after each Round...

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04 Mar 03/05/2020

CrossFit Tamiami - CrossFitMetcon (2 Rounds for reps)Team of 3 40 Min AMRAP P1 - Max Distance Assault Bike P2 - Completes 1 Round 9 Burpees 15 KB Swings @55#/35# 21 Wall Balls @20#/14# P3 - Rest/Transition *score 1 is max distance on the assault bike, score 2 is total rounds and reps...

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03 Mar 03/04/2020

CrossFit Tamiami - CrossFitCoreComplete For Time 100 Shoulder Taps 50 Situps 250 Meter Farmer Carry 2KB@70#/55# 50 Situps 100 Shoulder TapsMetcon (6 Rounds for reps)3 Rounds 2 Min AMRAP 25 Meter Sled Push @180#/135# 15 HSPU AMRAP D Ball Cleans @150#/100# 2 Min Max Box Scale @40" 2 Min Rest::SCALED:: 3 Rounds 2 Min AMRAP 25 Meter Sled Push...

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02 Mar 03/03/2020

CrossFit Tamiami - CrossFitMetcon (Weight)8 Rounds Min 1 - 2 Squat Cleans @75-80% Min 2 - 9 CTB Pull-ups Min 3 - 50 Double Unders Min 4 - Rest::SCALED:: 8 Rounds Min 1 - 2 DB Squat Cleans Min 2 - 9 Strict Pull-ups / Rows Min 3 - 100 Singles Min 4 -...

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01 Mar 03/02/2020

CrossFit Tamiami - CrossFitBack Squat9 Rounds Every 90 Seconds 3 Back Squats @increasing# every 3 RoundsMetcon (Time)Complete For Time 35 Power Snatches @75#/55# 70 Pistol Squats or A-Squat To 45#Plate 35 Power Snatches @75#/55#::SCALED:: Complete For Time 35 DB Power Snatches @50#/35# 70 A-Squat To 45#Plate 35 DB Power Snatches @50#/35#...

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28 Feb 02/29/2020

CrossFit Tamiami - CrossFitMetcon (Time)2 Partners Follow The Leader To Complete 10 Rounds As A Team 18 Cal Row 9 Burpees 15 Sumo DLHP @75#/55# 6 Burpees 12 DB Step Overs @20" 1DB@70#/50# 3 Burpees *athletes can never pass one another nor be working on the same movement. Score is when the...

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27 Feb 02/28/2020

CrossFit Tamiami - CrossFitGymnastics3 Rounds 30’ Handstand Walk 3 Wall Walks 6 Turkish Get-Ups 9 Plank Pass ThroughsMetcon (Time)3 Rounds For Time 10 Ring Muscle Ups 30 Hang DB Snatches @50#/35# 50 Meter Sled Push @270#/155#::SCALED:: 3 Rounds For Time 30 Ring Rows 30 Hang DB Snatches @35#/20# 50 Meter Sled Push @135#/90#...

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