Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy & healthy New Year. Cheers!
*See WODIFY, for this week’s schedule change.
Event: Sat, 1/3 – “Bring A Friend Day – Partner WOD” .. Invite a first time guest, local resident!
Week at a Glance:
Mon, 12/29 – (15) 5×3 Paused Front Squat / (12) 3 Rounds For Time
Tue, 12/30 – For Time / (Remaining Time) 5×2 Low Hang Squat Snatch
Wed, 12/31 – (26) AMRAP – “New Years Eve – Partner WOD”
Thur, 1/1 – Closed… Happy New Year!
Fri, 1/2 – (30) Benchmark WOD “Annie” / For Time
Sat, 1/3 – (30) For Time – “Bring A Friend Day – Partner WOD”
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
THRUSTERS, PULL UPS, BURPEES, AND MACHINES (AMRAP – Rounds and Reps)
(26) AMRAP /
Goal: 4R-6R+
New Years Eve -🎆
Partner WOD!
You go, I go –
break up any way.
Competitor:
20 THRUSTER’S 115/75
26 PULL UPS
20 LAT BURPEES OTB
26 CAL MACHINE
RD 1: ROW
RD 2: ECHO BIKE
RD 3: SKI ERG
RD 4: BIKE ERG
Rx: 95/65 BB
ECHO/SKI/BIKE ERG/ROW
Performance: 75/55 +/- BB
SKI/BIKE ERG/ROW/ECHO
JUMPING PULL UPS
Modifications:
Thrusters: Scale
the load or use
2 DB’s (MOD: Box).
Pull Ups: Scale
up to Rx Pull
Ups (any #), or
perform 26
Strict Ring Rows.
LAT Burpees:
Up Down + Hop
or Step Overs.
Machine Work:
Scale as needed.
Chat w/your Coach.