WOD

24 Sep 09/25/2019

CrossFit Tamiami - CrossFitMetcon (No Measure)EMOM 12 Min Even: 15/12 Cal Bike / Row Odd: 2 Rope ClimbsScaled: EMOM 12 Min Even: 10/7 Cal Bike / Row Odd: 4 Rope Pulls or 9 1-Ring RowsMetcon (AMRAP - Rounds and Reps)16 Min AMRAP 15 DB Cleans @100#/70# (DBall as option) 10 Box Step...

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23 Sep 09/24/2019

CrossFit Tamiami - CrossFitMetcon (Time)5 Rounds 7 Strict Pull-ups 14 Hollow Rocks 28 Shoulder Taps 1/2Metcon (Time)3 Rounds 21 Thrusters @95#/65# 400m RunScaled: 3 Rounds 21 DB Thrusters 35/20 400m Run / 500m Row...

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22 Sep 09/23/2019

CrossFit Tamiami - CrossFitStrengthStrength: EMOM Alternating For 10 Min Odd Min - 4 Back Squats @increasing# Even Min - 16 DB Bench Press @Same#Metcon (Time)Complete 3 Rounds For Time 50 KB Swings @55#/35# 40 GHD Sit-ups or Straight Leg Sit-ups 300 Meter Row or SKI...

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21 Sep 09/23/2019

CrossFit Tamiami - CrossFitBack SquatEMOM 10 Min Odd Min - 4 Back Squats @increasing# Even Min - 16 DB Bench Press @Same#DB Bench PressEMOM 10 Min Odd Min - 4 Back Squats @increasing# Even Min - 16 DB Bench Press @Same#Metcon (Time)3 Rounds 50 KB Swings @55#/35# 40 GHD / Straight...

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20 Sep 09/21/2019

CrossFit Tamiami - CrossFitMetcon (Time)2 Partners Complete For Time 100 Cal Assault Bike w/ Partner Holding DB @70#/50# 80 DB Squat Snatch or Split Snatch @70#/50# 60 Bar Hopping Burpees 40 Deadlifts @275#/195# 20 Muscle Ups or Synchro Pull-ups...

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19 Sep 09/20/2019

CrossFit Tamiami - CrossFitCore3 Rounds 1 Min Plank Hold 1 Min Hollow Core Flutter Kicks 1 Min Superman Back Ext.Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 35 Double Unders 2 Bear Complex @135#/95# 1 Rope ClimbScaled: 12 Min AMRAP 90 Singles 8 DB Clusters 3 Rope Pulls...

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18 Sep 09/19/2019

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)2 Partners Complete AMRAP 20 Min 1500/1500 Meter Row/SKI Then AMRAP 12 YD Handstand Walk 12 DBall Cleans @120#/80# 120 Walking LungesAMRAP ::Scaled:: 6 Synchro Pushups Over Medball 12 DBall Cleans @60#/45# 120 Walking Lunges...

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17 Sep 09/18/2019

CrossFit Tamiami - CrossFitMetcon (Time)Complete For Time 200 Meter Run 30 CTB Pull-ups 400 Meter Run 50 Wall Balls @20#/14# 600 Meter Run 50 Wall Balls @20#/14# 400 Meter Run 30 CTB Pull-ups 200 Meter Run...

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16 Sep 09/17/2019

CrossFit Tamiami - CrossFitClean & Jerk (1 Rep Max Clean & Jerk)0:00-9:00 Complete 30 Over The Bar Facing Burpees then Find 1RM Clean & Jerk w/ Remaining TimeMetcon (AMRAP - Rounds and Reps)9:00-18:00 9 Min AMRAP 6 Hang Cleans @115#/75# 9 Push Press @115#/75# 12 TTB...

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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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