W.O.D. and Announcements

12/16/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

10 Rounds as a team:

(A) 5 Wall walks (B) Holds a plank

(A&B) 30 Toes to Bar (1 works at a time)

(A&B) 400 M run together

*A and B switch out wall walks and plank each round

35 min time cap

12/15/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Mobility

Warm Up (No Measure)

Mobility and ROM work.

Metcon

Metcon (Time)

3-6-9-12-15

Clusters 135/95

200m Run after each set.

12/14/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Weightlifting

Bench Press

Metcon

Metcon (Time)

2 Rounds

50 Dubs

50 Air Aquats

50 Sit Ups

50 Push Ups

50 Pull Ups

12/13/2017

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Weightlifting

Deadlift (5@65%-5@75%-5@85%)

Use 90% of your 1 rep max for calculations.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

12/12/2017

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Endurance

Metcon (Time)

30 Calories on Rower

20 Burpees on to a plate 45/25

Rest 1 minute

40 Calories on Bike

30 Burpees on to plate 45/25

Metcon

Metcon (Time)

21-15-9

Power Cleans 95/135

Box Jumps 24/20

3 Rope Climbs after each round

12/11/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Weightlifting

Back Squat

Metcon

Metcon (AMRAP – Rounds)

20min EMOM

Min 1: 20 Wallballs 20/14

Min2: 15 KB Swings 55/35

Min 3: 10 KB SDLHP 55/35

Min 4: 5 HSPU’s

12/9/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner Insanity

400m Run w/Wall Ball 20/14

100 Wall Balls 20/14

100 Sit Ups w/Wall Ball 20/14

400m Run w/Wall Ball

100 Med Ball Squat Cleans

100 Russian Twists w/Wall Ball

400m Run w/Wall Ball
One partner works at a time. Split reps evenly. Run together.

12/8/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Mobility

Warm Up (No Measure)

Mobility and ROM work. Coaches choice.

Metcon

Metcon (Time)

4 Rounds (25 Min Cap)

25 Calories. Bike or Rower

25 DB Push Press 30/20

25 Front Rack DB Lunges 30/20

12/7/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Core Work

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

6 TGU’s (ahap)

12 Russian Twist w/KB

24 Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Squat Snatch 95/65

10 Hand Release Push Ups

30 Dubs

12/6/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Weightlifting

Squat Clean (15 minutes to find 1 rep max.)

Metcon

Metcon (Time)

4 Rounds

400m Run

6 Strict HSPU’s

9 Strict Pull Ups

12 Pistols