WOD

04 Jan 01/05/2018

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)16 Min AMRAP 3-6-9-12-15-18-21 CTB Pull-ups Power Cleans @135#/95# Bar Hopping BurpeesPower Clean6 Rounds Every 90 Seconds 2 Power Cleans @increasing #Accessory WorkExtra Skill Week Work: Double Unders Practice 2 Min warm up with your single single double without the rope and find your...

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03 Jan 01/04/2018

CrossFit Tamiami - CrossFitMetcon (Calories)Complete 3 Rounds 1 Min Max Cal Assault Bike 1 Min RestMetcon (Distance)Complete 3 Rounds 1 Min Max Row For Distance 1 Min RestMetcon (AMRAP - Rounds and Reps)13 Min AMRAP 30 KB Swings @55#/35# 15 Box Jumps @24”/20” 5 DBall Cleans @100#/80#Accessory WorkExtra Skill Week Work: Double...

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02 Jan 01/03/2018

CrossFit Tamiami - CrossFitMetcon (Time)4 Rounds 20 V-Ups 20 Shoulder Taps 1/1 20 Flutter Kicks 1/1Metcon (Time)4 Rounds 400 Meter Run 21 Thrusters @95#/65#Accessory WorkExtra Skill Week Work: Double Unders Practice 2 Min. Holding both the handles of the jump rope in one hand and jump straight and explosive and get...

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01 Jan 01/02/2018

CrossFit Tamiami - CrossFitShoulder Press4 Rounds Every 90 Seconds 12 Shoulder Press @same#Push Press3 Rounds Every 90 Seconds 4 Push Press @same#Metcon (Time)5 Rounds 16 Deadlifts @225#/155# 40 Dubs (120 Singles)Accessory Work**Extra Skill Week Work: Double Unders Practice 2 Min making that jump explosive so your feet are off the ground as long...

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