10/12/17

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!
*BARBELL FOR BOOBS*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up at Front Desk

CrossFit Cooper City – CrossFit

Core Work

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

5 Supermans

10 V-Ups

20 DB Russian Twists 30/20

Metcon

Metcon (Time)

400m Run

30 DB Power Snatch 30/20

3 Rope Climbs

800m run

20 DB Power Snatch

2 Rope Climbs

400m Run

30 DB Power Snatch

3 Rope Climbs

Octoberfest!!

OctoberFest Week 2 (Time)

1000m Row

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