10/16/17

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
Donate to our page
https://fundraise.barbellsforboobs.org/team/139928

CrossFit Cooper City – CrossFit

Weightlifting

Back Squat

10 @60%

8@70%

6@75%

4@80%

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Octoberfest!!

OctoberFest Week 3 (AMRAP – Reps)

EMOM

Minute 1 – 10 Wall Balls

Minute 2 – 15 Wall Balls

Minute 3 and up -Unbroken Max Effort

Score = Total Reps

-Men must hit black target on Rig

-Women must hit white target on rig

-Hip crease below 90 degrees

RX 20/14

Scaled 14/10

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