WOD

14 Jan WOD – 01/15/19

CrossFit Tamiami - CrossFitEnduranceMetcon (Time)Endurance: Complete 3 Rounds 500 Meter Row 50 Groiners 50 Meter Front Rack DBall Carry@100#/80# 50 Sit-upsMetconGrace Gone Wild (AMRAP - Reps)Metcon: WOD 6 Min AMRAP 30 Clean & Jerks @155#/105# 30 Clean & Jerks @135#/95# 30 Clean & Jerks @115#/75#...

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13 Jan WOD – 01/14/19

CrossFit Tamiami - CrossFitStrength6x3 Front Squats Increasing^Strength: Every 90 Seconds For 6 Rounds 3 Front Squats @increasing#MetconBig Helen (Time)Metcon: WOD "BIG HELEN" (nutrition/fit challenge) 5 Rounds For Time 400 Meter Run 21 KB Swings @55#/35# 12 Pull-ups...

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11 Jan WOD – 01/12/19

CrossFit Tamiami - CrossFitMetconMetcon (Time)WOD 2 Partners Complete 3 Rounds 20 D Ball Cleans @120#/80# 60/60 Double Unders 40 Burpee Weighted Step Overs @20" 2DB@35#/20# 60/60 Double Unders 80 Cal Row 60/60 Double Unders...

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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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