January Monthly Challenge:
1000 calories on the Bike! Get on the bike and start pedaling! If you rode 28 days out of the month, this averages about 35 calories per day. Keep track of your calories on the whiteboard in front of bikes. Those who finish the 1000 calories will be entered into a drawing at the end of the month for an amazing prize!
Coach Lea’s January Challenge – New Year, Better You
Each Day Perform:
18 Burpees
18 Sit Ups
18 Air Squats
18 Push Ups
18 Box/Bar/ Ring Dips
1 Cardio Mile (bike/row/run)

CrossFit Cooper City – CrossFit


Metcon (AMRAP – Reps)

Teams of two:

Row 2 min for max calories

rest while partner goes

x6 each


Metcon (AMRAP – Reps)

Partner WOD:

For max reps and load:

4 minutes of Handstand Push Ups

Rest 2 minutes

4 minutes of Double Unders

Rest 2 minutes

8 minutes to find 1 Rep Max Back Squat

Partners alternate as needed. One person works while the other


Score equals total reps plus total weight of back squat combined.

Scale as needed.

Seated DB Press or inverted box

Single Jump Rope

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