10/26/17

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* Sign up Today!!!!!
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up by going to this website
https://fundraise.barbellsforboobs.org/team/139928

CrossFit Cooper City – CrossFit

Endurance

Metcon (Calories)

3min Max Calories

800m Run

3min Max Calories
No rest between movements. Try to match calorie sets.

Metcon

Metcon (Time)

100 Dubs

50 DB Thrusters 30/20

25 KB Swings 55/35

100 Dubs

50 KB Swings

25 DB Thrusters

Octoberfest!!

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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