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
Jump Rope and Sit Ups (Time)
A/B Clock: 30
For Time /
Goal: Sub 6 / 10
Benchmark WOD:
“Annie”
*Log your score
in the 3rd link.
Rx:
50-40-30-20-10
DOUBLE UNDER’S
SIT UPS
Performance:
100-80-60-40-20
SINGLE UNDER’S
ABMAT SIT UPS
Modifications:
Dubs: Scale
up to 35-30-
25-20-15 Dub
attempts or
perform 160-140
-120-100-80 Toe
Taps (plates) or
12-10-8-6-4 Cal
(any) Machine.
Sit Ups: Crunch
style Floor Taps
(OH reach to
Floor = 1 rep).
Rest as needed,
then go directly
into the B WOD.
*Note your start
Time!
Rope Climbs, Snatches, and HSPU (Time)
For Time /
Goal: Sub 16
*Deduct your
Annie time +
rest from your
B time.
Competitor:
6 ROPE CLIMBS
30 ALT DB SNATCH 65/45
30 HS PUSH UPS
4 ROPE CLIMBS
20 ALT DB SNATCH
20 HS PUSH UPS
2 ROPE CLIMBS
10 ALT DB SNATCH
10 HS PUSH UPS
Rx:
30 ALT DB SNATCH 50/35
20 HS PUSH UPS
3 ROPE CLIMBS
20 ALT DB SNATCH
15 HS PUSH UPS
3 ROPE CLIMBS
10 ALT DB SNATCH
10 HS PUSH UPS
3 ROPE CLIMBS
Performance:
45/25 +/- DB
*FOLLOW C
30-20-10 (2) DB
PUSH PRESS
24-20-16
STRICT RING
ROWS.
Modifications:
Rope Climbs:
Scale up to Rx
2-2-2 or 1-1-1
reps or perform
knotted Rope
Climbs or
6-6-6 Lay to
Stand R.C.
DB Snatch:
Scale the load
or perform DB
Hang Power
Snatches.
HS Push Ups:
Scale up to 15-
10-5 HSPU (Rx,
assisted, Box
or Ground Pike
Push Ups.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups