WOD

22 Jan 01/23/2020

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)2 Partners 33 Min AMRAP 30 Bench Press @185#/115# 60 Cal Row 90 FR DB Lunges @50#/35# 60 Alternating Medball Sit-ups @20#/15# 30 Tire Flips::SCALED:: 2 Partners 33 Min AMRAP 30 DB Bench Press @50#/35# 60 Cal Row 90 FR DB Lunges @50#/35# 60 Alternating Medball Sit-ups @15#/10# 30 Tire...

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21 Jan 01/22/2020

CrossFit Tamiami - CrossFitSkill WorkRope Climb Demo *Use boxes and different foot wrap techniquesMetcon (Time) "HAPPY BIRTHDAY CHANTELLE" 2 Rounds For Time 32 TTB 32 Burpees 32 Deadlifts @185#/135# 6 Rope Climbs::SCALED:: 2 Rounds For Time 32 K2E / Leg Raises 32 Burpees 32 Deadlifts @135#/95# 12 Rope Pulls or 24 1-Ring Rows...

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20 Jan 01/21/2020

CrossFit Tamiami - CrossFit3 Hang Power Snatches + 3 OHS6 Rounds Every 90 Seconds 3 Hang Power Snatches + 3 OH Squats @increasing# every 2 rounds::SCALED:: 6 Rounds Every 90 Seconds 20 DB 1-Arm Alternating SnatchesMetcon (Time)Complete For Time 30 Cal Bike 40 KB Swings @70#/55# 50 Meter Sled Push @90#/70# 600 Meter DBall...

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19 Jan 01/20/2020

CrossFit Tamiami - CrossFitFront Squat6 Rounds Every 90 Seconds 4 Front Squats @Same#Metcon (Time)10-9-8-7-6-5-4-3-2-1 Squat Cleans @135#/95# *After Each Even Set Complete 200 Meter Run *After Each Odd Set Complete 15 Box Jump Overs@24"/20"::SCALED:: 10-9-8-7-6-5-4-3-2-1 DB Squat Cleans @50/35 *After Each Even Set Complete 200 Meter Run *After Each Odd Set Complete 15 Box Step Overs @20"...

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16 Jan 01/17/2020

CrossFit Tamiami - CrossFitMetcon (Calories)Complete 2 Min Max Effort Row/Ski 2 Min Rest 3 Min Max Effort Row/Ski 3 Min Rest 4 Min Max Effort Row/SkiMetcon (Time)Complete For Time 21-18-15-12 Deadlifts @155#/105# Box Jumps @24"/20"::SCALED:: 21-18-15-12 DB Deadlifts @50#/35# Box Step-ups @20''...

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15 Jan 01/16/2020

CrossFit Tamiami - CrossFitMetcon (Time)2 Partners Complete 3 Rounds For Time 200 Meter Team Run 40 Sumo DLHP @95#/65# 60 Cal Assault Bike 80 KB Swings @55#/35# 100 Meter Sled Push @100#/70#::SCALED:: 2 Partners 3 Rounds For Time 200 Meter Team Run 40 KB Sumo DLHP @55#/35# 60 Cal Assault Bike 80 KB Swings @55#/35# 100 Meter...

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14 Jan 01/15/2020

CrossFit Tamiami - CrossFitFront Squat5 Rounds Every 3 Min 10 Front Squats 8 Front Squats 6 Front Squats 4 Front Squats 2 Front Squats @increasing#Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 6 CTB Pull-ups 8 KB Goblet Squats @70#/55# 10 HSPU::SCALED:: 12 Min AMRAP 6 Banded Pull-ups / Ring Rows 8 KB Goblet Squats @55#/35# 10 HR Push-ups...

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13 Jan 01/14/2020

CrossFit Tamiami - CrossFitCore3 Rounds 200 Meter Run 100 Hollow Core Flutter Kicks 50 Shoulder Taps 25 Toe Touch CrunchesMetcon (AMRAP - Reps)10 Min AMRAP 30 Snatches @95#/65# 30 Bar Hopping Burpees 20 Snatches @135#/95# 30 Bar Hopping Burpees 10 Snatches @185#/125# AMRAP Burpees::SCALED:: 10 Min AMRAP 30 DB Snatches @50#/35# 30 DB Hopping Burpees 20 DB Snatches @50#/35# 30...

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12 Jan 01/13/2020

CrossFit Tamiami - CrossFitBack Squat5 Rounds Every 90 Seconds 3 Back Squats @Same #Metcon (Time)7 Rounds 7 Hang Clean & Jerks @115#/75# 7 Box Jumps @30"/24" 7 TTB 150 Meter Run::SCALED:: 7 Rounds 7 DB Hang Clean & Jerks 2x50/35s 7 Box Step-ups @20" 7 K2E / V-ups 150m Run...

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