WOD

22 Jan 01/23/2018

CrossFit Tamiami - CrossFitBack Squat (3 x 7)4 Rounds Every 2 Min 7 Back Squats @ Same # **last round complete as many reps as possible.Back Squat (Max Reps)4 Rounds Every 2 Min 7 Back Squats @ Same # **last round complete as many reps as possible.Metcon (Time)5 Rounds 30 DB Snatches...

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21 Jan 01/22/2018

CrossFit Tamiami - CrossFitComplex7 Rounds Every 2 Minutes 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk @increasing#Metcon (Time) Complete For Time 10-8-6-4-2 Clean & Jerks 165#/115# 500 Meter Row 400 Meter Run...

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19 Jan 01/20/2018

CrossFit Tamiami - CrossFitMetcon (Time)2 Partners Complete For Time 1000 Meter Sprints 10x100m 80 Thrusters @95#/65# 60 Cal Assault Bike 40 Synchronized Bar Facing Burpees 10 Rope Climbs...

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17 Jan 01/18/2018

CrossFit Tamiami - CrossFitMetcon (Weight)6 Rounds “NFT” 2 Turkish Getups w/Barbell 10 Meter Handstand Walk 10 Russian KB Swings AHAPMetcon (5 Rounds for time) Every 5 Min For 5 Rounds 6 KB Swings @70#/55# 12 Burpee Box Jump Over @20” 50 Meter Sled Push @90#/50#...

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16 Jan 01/17/2018

CrossFit Tamiami - CrossFitMetcon (Time)4 Rounds 1 Min Plank Hold 500 Meter Row 30 Sit-ups 400 Meter RunMetcon (AMRAP - Rounds and Reps)8 Min AMRAP 12 Snatches @95#/65# 4 Bar Muscle Ups or 8 CTB Pull-ups...

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15 Jan 01/16/2018

CrossFit Tamiami - CrossFitDeadliftEvery 90 Seconds For 6 Rounds 5 Deadlifts @same#Metcon (AMRAP - Reps)14 Min AMRAP 20 Wall Balls @20#/14# 40-60-80-100-120-140-160-180-200 Double Unders...

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14 Jan 01/15/2018

CrossFit Tamiami - CrossFitBack SquatEvery 90 Seconds For 5 Rounds 7 Back Squats @ Increasing #Metcon (Time)5 Rounds For Time 10 Hang Cleans @115#/75# 15 HSPU or H.R. Pushups 200 Meter Run...

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12 Jan 01/13/2018

CrossFit Tamiami - CrossFitMetcon (Time)TEAM OF TWO 80 Cal Row (Alternating every 20 cal) 5 Rope Climbs 100m Sled Push 180/135 5 Rope Climbs 1200m Run *Alternating every 200m 5 Rope Climbs 100 1-Arm DB Snatches 70/50 5 Rope Climbs 80 Cal Bike(Alternating every 10 Cal)...

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11 Jan 01/12/2018

CrossFit Tamiami - CrossFit3 POSITION SQUAT CLEAN(High Hang - Above Knee - Floor) Every 2 Min for 10 Min 5 Rounds 1 Light Round 1 Moderate Round 3 Heavy Rounds @ Same #Metcon (Time)3 Rounds 15 C2B Pull-ups (20 Kipping Pull-ups / Banded) 12 Bar Facing Burpees 9 Squat Cleans 185/135Accessory WorkWarm-up (No...

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