W.O.D. and Announcements

10/18/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Donate to our page
https://fundraise.barbellsforboobs.org/team/139928

CrossFit Cooper City – CrossFit

Endurance

Metcon (Time)

800m Run

500m Row

400m Run

250m Row

No rest between movements.

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

Unbroken Hang Power Snatch 75/55

10 Burpees every time the barbell is dropped.

Score = Total of Snatches.

Octoberfest!!

OctoberFest Week 3 (AMRAP – Reps)

EMOM

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

RX 20/14

Scaled 14/10

10/17/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Donate to our page
https://fundraise.barbellsforboobs.org/team/139928

CrossFit Cooper City – CrossFit

Weightlifting

Bench Press

5 sets of 5 at 75-85%

rest 30 seconds

5 strict Pull-ups

Metcon

Metcon (Time)

5 Rounds

20 Dubs

10 Toes to Bar

5 Man Makers 30/20

Octoberfest!!

OctoberFest Week 3 (AMRAP – Reps)

EMOM

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

RX 20/14

Scaled 14/10

10/16/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Donate to our page
https://fundraise.barbellsforboobs.org/team/139928

CrossFit Cooper City – CrossFit

Weightlifting

Back Squat

10 @60%

8@70%

6@75%

4@80%

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Octoberfest!!

OctoberFest Week 3 (AMRAP – Reps)

EMOM

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

RX 20/14

Scaled 14/10

10/14/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up at Front Desk

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner Hysteria

20 Goblet Squats 55/35

20 KB SDLHP 55/35

200M Run (together)

40 Goblet Squats

40 KB SDLHP

400m Run (together)

60 Goblet Squats

60 KB SDLHP

600m Run (together)

80 Goblet Squats

80 KB SDLHP

Split reps evenly.

Octoberfest!!

OctoberFest Week 2 (Time)

1000m Row

10/13/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up at Front Desk

CrossFit Cooper City – CrossFit

Mobility

Warm Up (No Measure)

Mobility and ROM work. Coaches choice.

Metcon

Metcon (AMRAP – Reps)

5 Rounds EMOM

1. Toes to Bar

2. WallBalls 20/14

3. Ab Mat Sit-Ups

Octoberfest!!

OctoberFest Week 2 (Time)

1000m Row

10/12/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up at Front Desk

CrossFit Cooper City – CrossFit

Core Work

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

5 Supermans

10 V-Ups

20 DB Russian Twists 30/20

Metcon

Metcon (Time)

400m Run

30 DB Power Snatch 30/20

3 Rope Climbs

800m run

20 DB Power Snatch

2 Rope Climbs

400m Run

30 DB Power Snatch

3 Rope Climbs

Octoberfest!!

OctoberFest Week 2 (Time)

1000m Row

10/11/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up at Front Desk

CrossFit Cooper City – CrossFit

Endurance

Metcon (Time)

500m Row

50 Burpees

Metcon

Metcon (Time)

Pull-Ups Dubs STO

9 30 18

12 30 15

15 30 12

18 30 9

Rx 95/65

Octoberfest!!

OctoberFest Week 2 (Time)

1000m Row

10/10/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up at Front Desk

CrossFit Cooper City – CrossFit

Weightlifting

Deadlift

Metcon

Metcon (AMRAP – Reps)

12min AMRAP

50 Deadlifts 135/95

50 KB Swings 55/35

25 HSPU’s

Repeat if done within time limit.

Core Work

Metcon (No Measure)

5 Rounds

5 Leg Raises on the rig.

10 Hollow Rocks

20 Mt. Climbers

10/9/17

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*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up at Front Desk

CrossFit Cooper City – CrossFit

Weightlifting

Back Squat

Metcon

Metcon (Time)

21-15-9

Squat Cleans 135/95

Box Jumps 24/20

3 Muscle Ups after each round. ( 6 ring rows, 6 ring dips)

Octoberfest!!

1000m Row (Time)

Max Effort 1000m Row