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*
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Donate to our page
CrossFit Cooper City – CrossFit
Rope Climb Skills (Rope Climb progressions.)
F. Squats Box Jump Overs Rope Climbs
21 9 3
15 9 3
9 9 3
Rx 95/65 24/20
Rx+ 135/95 24/20
Front Squat, Box Jump Over and Rope Climbs. Reads left to right.
OctoberFest Week 3 (AMRAP – Reps)
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