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...
WOD
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...
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...
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)...
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...
10 Jan 01/11/2018
CrossFit Tamiami - CrossFitMetcon (5 Rounds for reps)EMOM 29 MIN -15 Box Jump Overs 24''/20'' -15/12 Cal Row -50 Dubs (150 Singles) -15 Heavy Wall-Balls 30/20 -15/12 Cal Bike -Rest 1 MinAccessory WorkWarm-up (No Measure)**Extra Skill Week Work: Pull-ups (Day 4) 3 Rounds: 10-15 Lat. Activations Rest 30 Sec 5-10 Bottom 1/2 Pull-ups Rest 30 Sec 5-10...
09 Jan 01/10/2018
CrossFit Tamiami - CrossFitDeadliftEMOM 8 MIN 3 Deadlifts *increasing every weight round *Starting light and building to a 3rmMetcon (Time)3 Rounds *400m Run Buy in each Round 30-20-10 Deadlifts 225/155 T2B (K2E)Accessory WorkWarm-up (No Measure)**Extra Skill Work Week: Pull-ups (Day 3) Using a box, warm up by practicing how to push away...
08 Jan 01/09/2018
CrossFit Tamiami - CrossFitMetcon (Weight)SNATCH COMPLEX EMOM 8 MIN 1 Power Snatch (Floor) 1 Hang Power Snatch (Below Knees) *Increasing Weight EMOMNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during...
07 Jan 01/08/2018
CrossFit Tamiami - CrossFitFront Squat7 Rounds Every 90 Seconds 3 Front Squats *Increasing weight every roundMetcon (Time)8 Rounds 12 Front Rack Lunges 135/95 8 STOH 135/95 100m Sprint Rest 1 Min After each RoundAccessory WorkWarm-up (No Measure)**Extra Skill Week Work: Pull-ups (Day 1) Start by setting grip and practice understanding an Active Hang...
05 Jan 01/06/2018
CrossFit Tamiami - CrossFitMetcon (Time)2 Partners Complete For Time 2000 Meter Row 400 Meter Dball Carry @150#/100# 200 Wall Balls @20#/14# 400 Meter Sled Push @135#/95#...