Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time, text Heather: Heather.cflpf@gmail.com.***
EVENTS:
Thanksgiving Day, 11/27 – see schedule change
Black Friday, 11/28 – see schedule change
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/24 – (12) BB Clean Complex / (12) AMCAP (Calories)
Tue, 11/25 – (10) AMRAP (Reps) / (14) 3 Sets (ME Reps)
Wed, 11/26 – (12) BB Snatch Complex / (15) 3R For Time
Thur, 11/27 – Thanksgiving Day Partner WOD – 2R For Time
Fri, 11/28 – (35) Partner WOD For Time
Sat, 11/29 – (30) For Time
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Workout (AMRAP – Rounds and Reps)
A/B Clock: 27
(10) SWOD /
Goal: 5R-7R+
*This is your
strength for the
day. Focus on
quality reps!
Competitor:
5/3 STRICT PULL UPS
W/BALL 20/14
10 (2) DB PUSH UPS 65/45
15 AIR SQUATS
Rx:
5 STRICT PULL UPS
M: Red Band /
W: Orange Band
10 (2) DB PUSH UPS 50/35
15 AIR SQUATS
Performance:
5 BANDED STRICT PULL UPS
(use any band)
10 (2) PUSH UPS 35/20
15 AIR SQUATS
Modifications:
Strict Pull Ups:
Strict Ring Rows
(feet under Rig).
DB Push Ups:
Knees or traditional,
no weight.
Air Squats: Use
a WB or Box.
3:00 transition into
the B workout…
Toes to Bar, Wall Balls, and Burpees (AMRAP – Reps)
(14) 3 SETS /
Goal: 90-120+
Burpees
*Both parts (TTB
+ WBS = 1 (full)
set. Perform 3
sets.
REST 1:00 b/t SETS.
ME Burpees =
your score!
Competitor:
1 SET:
1:30 AMRAP
20 TOES TO BAR
*ME “NO JUMP” BURPEES
REST 1:00
1:30 AMRAP
20 WALL BALLS 20/14
*ME “NO JUMP” BURPEES
REST 1:00
Rx: 20/14 WB
15 TOES TO BAR
Performance: 14/12 WB
10 TOES TO BAR OR
15 HANGING KNEE RAISES
Modifications:
Toes to Bar (Rings):
Scale the reps or
perform 12 (10)
Toes to Rig (BF
Sit Ups).
Wall Ball Shots:
Scale the load
(MOD: Partial
Squat).
Burpees No Jump:
Up Down “No Jump”.