WOD

15 Sep 09/16/2019

CrossFit Tamiami - CrossFitMetcon (Weight)EMOM Alternating Min For 12 Min Even Min - 12 Russian KB Swings @70#/55# Odd Min - 6 Back Rack Lunges @same#Metcon (Time)Complete For Time 50 - 30 - 10 DB Snatches @50#/35# 10 - 20 - 30 Box Jumps @30"/24"...

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13 Sep 09/14/2019

CrossFit Tamiami - CrossFitMetcon (3 Rounds for reps)2 Partners Alternate Rounds For AMRAP WOD1 -5 Min AMRAP- Max Distance SKI REST 2 Min WOD2 -7 Min AMRAP- 2 D Ball Cleans @150#/100# 6 Burpee Box Jump Over @24"/20" REST 2 Min WOD3 -9 Min AMRAP- 6 OH Squats @115#/75# 12/8 Cal Assault Bike...

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12 Sep 09/13/2019

CrossFit Tamiami - CrossFitMetcon (5 Rounds for time)5 Rounds Every 3 Min 200 Meter Run 15 TTB 12 HSPU::scaled:: 5 Rounds Every 3 Min 200 Meter Run 12 Knee Raises 12 H.R. PushupsMetcon (Time)4 Rounds 15 Wall Balls 30/20# 25m Sled 305/225# 30 Power Snatches 75/55# Rest 2 Min Between Rounds...

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10 Sep 09/11/2019

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 9f/11m Cal Bike/Row/SKI 3 Deadlifts @225#/155# 4 Bar Hopping Burpees 3 Muscle UpsScaled Version: 20 Min AMRAP 9f/11m Cal Bike/Row/SKI 3 Deadlifts @185#/125# 4 Bar Hopping Burpees 6 C2B / 9 Pull-ups / 12 RR...

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09 Sep 09/10/2019

CrossFit Tamiami - CrossFitMetcon (Time)4 Rounds 15 YD Handstand Walk 20 GHD Situps 30 Alternating Pistol SquatsScaled Version: 4 Rounds 50 Meter Bear Crawl 25 Weighted Straight-leg Situps 30 Weighted LungesMetcon (Time)4 Rounds 400 Meter Run 27 Push Press @95#/65# 14 Box Jump Over @24"/20"...

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08 Sep 09/09/2019

CrossFit Tamiami - CrossFitComplex6 Rounds Every 90 Seconds 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @increasing #Metcon (AMRAP - Rounds and Reps)8 Min AMRAP 9 Front Squats @155#/105# 50 Double UndersScaled Option: 8 Min AMRAP 9 DB Front Squats 125 Singles...

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06 Sep 09/07/2019

CrossFit Tamiami - CrossFitMetcon (Time)WOD 2 Partners Complete For Time 800 Meter Run 20 Deadlifts@315#/225# 20 Burpee Box Over @40" 800 Meter Run 40 Clean & Jerks @185#/135# 20 Burpee Box Over @40" 800 Meter Run 60 Thrusters @135#/95# 20 Burpee Box Over @40"Metcon (AMRAP - Rounds and Reps)...

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05 Sep 09/06/2019

CrossFit Tamiami - CrossFitMetcon (Time)4 Rounds 100 Meter DBall Carry @100#/80# 20 Russian Twists w/ BP @25#/15# 1/1 30 Shoulder Taps 1/1Metcon (Time)5 Rounds 24 OH Lunges Barbell @95#/65# 4 Bar Muscle Ups 300 Meter Run Scaled Option: 5 Rounds BP@45#/25# 9 C2B / 12 Banded PU 300 Meter Run...

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04 Sep 09/05/2019

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps) 40 Min AMRAP 4 Partners Working In Pairs Pair 1 Starts, then Pair 2 Will Follow Buy In: 50 Cal Assault Bike 50 Cal Row 50 Synchro Air Squats 50 Synchro SDLHP @75#/55# 50 Synchro TTB or Leg Lifts THEN AMRAP Alternating Pairs Each Movement 10 Synchro...

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