Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy, healthy and
a very Merry Christmas. Blessings to you all!
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
*See WODIFY, for this week’s schedule change.
Week at a Glance:
Mon, 12/22 – (12) 5 Rep Strict Press / (15) For Time
Tue, 12/23 – (15) 5 Rep Back Squat / (12) For Time
Wed, 12/24 – 12 Bars of Christmas. *Modifications will be offered… Look out for the “12 Bars” email.
Thur, 12/25 – Closed… Merry Christmas!
Fri, 12/126 – (15) 3 Rep Deadlift / (12) 3 Rounds For Time
Sat, 12/27 – (30) 4 Rounds For Time
Crossfit LPF – CrossFit
12 Bars of Christmas (Time)
(40) For Time /
Goal: Sub 32:00
“12 BARS OF CHRISTMAS” 🎄
Start with 1 Deadlift & progress
through the WOD just like the
song 🎶 *See example below…
• Due to time cap, come
early & start warming
up on your own (patio).
Please do not come
w/out a reservation.
Rx:
1 DEADLIFT 95/65
2 HANG POWER CLEANS
3 FRONT SQUATS
4 SHOULDER PRESS
5 BACK SQUATS
6 PUSH PRESS
7 THRUSTERS
8 SQUAT CLEANS
9 PUSH JERKS
10 HANG POWER SNATCHES
11 OVERHEAD SQUATS
12 SUMO DEADLIFT HIGH
PULLS
Performance: 75/55+
WOD EXAMPLE:
RD1: 1 Deadlift
RD2: 2 Hang
Power Cleans +
1 Deadlift
RD3: 3 Front Squats
+ 2 Hang Power
Cleans + 1
Deadlift
*Continue adding
the next movement
and working back
to movement #1.
Alternatives: Choose a
weight that will allow
you to finish!
• Partner WOD (break-up
any way).
• Use 2 DB’s as needed.
• Any squat variation is ok
(even 2(1) DB Front Squat,
Air Squat, Box Squat, quarter
Squat)
•Perform Power or Hang
Power Cleans instead of
Squat Cleans, Snatches.
ALTERNATIVE WOD:
AMRAP 35
12 DEADLIFTS
12 HANG POWER CLEANS
12 FRONT SQUATS
12 SHOULDER TO OH
12 BACK SQUATS
12 HANG POWER SNATCHES
12 SUMO DEADLIFT HP
24 ABMAT BF SIT UPS
PARKING LOT RUN