W.O.D. and Announcements

03/25/2017

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

In teams of two, with only one partner working at a time, complete 3 rounds each of:

Row 300 Meters

10 Back squats (95/135 lbs – from the ground)

10 TTB

followed immediately by…

In teams of two, with only one partner working at a time, complete 3 rounds each of:

Row 300 Meters

10 Back Rack Lunges 95/135

6 Wall Walks

3/24/17

CrossFit Cooper City – CrossFit

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

03/22/2017

Announcements

-REMEMBER TO BRING A FRIEND FOR OUR SATURDAY PARTNER WODS

CrossFit Cooper City – CrossFit

Endurance

800m Run (Time)

Max Effort 800m Run

Metcon (4 Rounds for time)

4x 250m Row

Work = Rest

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of Cindy

5 Pull-ups

10 Push ups

15 Squats

03/21/2017

Announcements

-REMEMBER TO BRING A FRIEND FOR OUR SATURDAY PARTNER WODS

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

For Time:

50 Dubs

10 Thrusterss 65/100

40 Dubs

8 Thrusters

30 Dubs

6 Thrusters

20 Dubs

4 Thrusters

10 Dubs

2 Thrusters

Core Work

Metcon (Time)

4 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck ups

:10 Hollow Hold

1 Minute Rest

03/20/2017

Announcements

-REMEMBER TO BRING A FRIEND FOR OUR SATURDAY PARTNER WODS

CrossFit Cooper City – CrossFit

Strength

Back Squat (5@60% 3@70%2@80% 1@95% 2 1@103%)

Find your 1 Rep Max today!

This week is the end of our 11 week strength cycle.

Metcon

Metcon (AMRAP – Rounds)

EMOM for 28 Minutes; 7 Rounds

1st Min: 5 SDLHP 95/135

2nd Min: 15 Wallballs 14/20

3rd Min: 5 OHS 95/135

4th Min : KB Swings 35/55

03/18/2017

Announcements

-TWO MORE WEEKS LEFT OF THE 2017 CROSSFIT OPEN-LETS FINISH STRONG!
-REMEMBER TO BRING A FRIEND FOR OUR SATURDAY PARTNER WODS

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

With a partner, each complete the following ladder, alternating rounds.

10-9-8-7…..1 of:

Pull-ups

Front squats (95/65)

Push press (95/65)

Buy in: 800m Run together

Buy out: 800m Run together