-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
Schedule as of August 22, 2016!
6:00am, 7:00am, 8:30am
12pm, 4:30pm, 5:30pm, 6:30pm
No Friday 6:30pm Class. Open Gym Only
Olympic Lifting 7:30pm on Wednesday
CrossFit Cooper City – CrossFit
Warm-up (No Measure)
25 Singles jump
15 Med Ball Clean
10 Paralette shot throughs
5 push up (Hold 3 sec on the top position)
Doble under Acumulate max reps
every 30 sec add 1 more rep, until failure. start with a moderate qty.
00′ 5 double unders
30′ 6 Du’s
60′ 7 Du’s
if you have none double under start with 1 rep. if you are able to do more than 20 Du’s unbroken start with 15 reps and add 2 or 3 per 30 sec.
20 min AMRAP
partner a – row 500;
partner b – amrap of
3 Ring Dips
6 Wall Balls 14/20
9 double unders
Your partner will pick up where you left off. Score is total number of rounds plus distance.
Grab a partner and settle in for a tough cardio biased WOD.