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!
-BURPEES are an intense full body exercise that burn a ton of calories by turning your body into a FAT BURNING MACHINE. High intensity exercises like burpees can burn up to 50% more FAT than moderate exercising.

CrossFit Cooper City – CrossFit


Metcon (Time)

Partner Chipper

100 Box Jumps 24/20

80 Deadlifts 135/95

60 DB Power Snatch 30/20

40 Man-makers 30/20
One partner works at a time. Split reps evenly.


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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