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* Sign up Today!!!!!
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up by going to this website

CrossFit Cooper City – CrossFit

Core Work

Metcon (AMRAP – Rounds and Reps)

8min EMOM

10 Sit-Ups w/KB

20 Russian Twists w/KB

30 Mt.Climbers


Metcon (Time)



Burpee Box Jumps


OctoberFest Week 4 (AMRAP – Reps)

3 Rounds for Reps

:40 Russian KB Swings 45/25

:20 Rest

:40 Deadlift 95/65

:20 Rest

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