Announcements
***Important! Please Do Not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
EVENTS:
*Our CF Open T-shirt sale ends “Thur, 2/12” – See order form at the Coaches stand. Don’t miss out!
*Sign up for our Toes to Bar / Double Under’s Workshop w/Coach Jeanine in Wodify (Sat, 2/21 – 11:15AM).
*Go to games.crossfit.com to register for the CF Open (All Levels)!
Week at a Glance:
Mon, 2/9 – (30) For Time – CrossFit.com WOD 260131 / (Remaining Time) Clean Complex
Tue, 2/10 – (12) Shoulder to OH Complex / (15) 4 Rounds For Time
Wed, 2/11 -(30) For Time
Thur, 2/12 -(35) Partner Cardio
Fri, 2/13 – (12) OH Squat / Snatch Complex / (12) For Time – CrossFit Open 25.2 (22.3 REPEAT)
Sat, 2/14 – (30) For Time
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
Machine Work, Wall Balls, Pull Ups, Hand Stand Push Ups, and Box Jump Overs (Time)
(33) For Time /
Goal: Sub 27
*Your Score is
your total time
– rest included.
Competitor:
250/200 M SKI ERG
30-20-10
WALL BALLS 20/14
15-15-15
BOX J/O “30/24
-REST :90 Sec
250/200 M SKI ERG
30-20-10
TOES TO BAR
12-12-12
DEFICIT HS
PUSH UPS
M: 45×2 BP’s
W: 35×2 BP’s
-REST :90 Sec
250/200 M SKI ERG
30-20-10
WALL BALL
9-9-9
HANG POWER
SNATCHES 115/75
Rx: 95/65 BB
“24/20 Box
12/9 CAL ECHO
20-15-10
TOES TO BAR
12-12-12 HSPU
Performance:
250/200 M ROW
75/55 BB +/- *
14/12 WB
15-10-5
TOES TO BAR
(RINGS) OR
20-15-10
HANGING KNEE
RAISES
Modifications:
Running:
P-Lot Run
or See Run
MOD’s at the
Coaches
stand.
Wall Ball Shots:
Scale the load
(MOD: Use a Box)
Box J/O:
Scale the Box
height or jump
onto stacked
plates or perform
90 Toe Taps (plates)
or 15-15-15
Step Up & Over’s.
Toes to Bar:
Scale down
to Toes to Rig
(BFSU).
HS Push Ups:
Scale up to
any variation
(Assisted, Box
or Ground Pike
Push Ups) or
perform 2
DB (seated)
Strict Press.
Hang Power
Snatches:
Scale the load
or perform 16
Alt. DB Hang
Power Snatches.