10/5/17

Announcements

-OKTOBERFEST CHALLENGE!
In addition to our regular WODS, we will be posting one BONUS workout for each week. It will be SHORT, INTENSE and CHALLENGING!
So WOD hard, CHEER on and have FUN!
-FOR OVERALL WEIGHT LOSS, THE ROWING MACHINE IS BETTER THAN THE TREADMILL BECAUSE IN ADDITION TO THE GREAT CARDIO WORKOUT IT PROVIDES, IT ALSO BUILDS MORE MUSCLE.

CrossFit Cooper City – CrossFit

Endurance

Metcon (5 Rounds for time)

10-20-30-20-10

Calorie Row

Rest=Work

AFAP

Metcon

Metcon (Time)

15-12-9-6

Handstand Push Ups

H2H KB Swings 55/35

30 Dubs after each round

Octoberfest!!

OctoberFest Week 1 (AMRAP – Reps)

2 Rounds

1:00 Sit Ups

1:00 Burpees onto 45lb Plate

1:00 Rest

Score = Total Reps

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