Announcements
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE:
Monday, 1/20 – (15) For Time / (Remaining Time) Clean Complex
Tuesday, 1/21 – (12) 1RM Shoulder Press / (16) For Time
Wednesday, 1/22 – (18) For Time / (14) For Time
Thursday, 1/123 – (30) ACTIVE RECOVERY
Friday, 1/24 – (25) E5MOM x 5R
Saturday, 1/25 – (20) AMRAP – Hero WOD “JACK”
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Running, Deadlifts, and Wall Balls (Time)
A.B Clock: 32
For Time /
Goal: Sub 15
*400 M RUN
before ea. round
30-20-10
DEADLIFTS
WALL BALL SHOTS
Competitor:
225/155 BB * 30/20 WB
Rx:
205/145 BB * 20/14 WB
Performance:
135/95+/- * 14/12 WB
Modifications:
Running: 1000/800
M Bike erg or 500/400
M Row.
Deadifts: Scale the
load or perform
Sumo Deadlifts
w/a KB.
Wall Ball Shots:
Scale the load
(partial squats)
Rest 3:00 then move
onto the B workout…
Jump Rope, Power Cleans, and Hand Stand Push Ups (Time)
(Remaining Time)
For Time /
Goal: Sub 12
150-100-50
DOUBLE UNDER’S
21-15-9
POWER CLEANS
HAND STAND PUSH UPS
Competitor:
155/105 BB
Rx: 135/95 BB
Performance:
95/65 BB +/-
175-125-75 SINGLE
UNDER’S
21-15-9
HAND RELEASE PUSH UPS
Modifications:
Dubs: Scale up
to any number
of Dub attempts
or a mix of Singles
& Dubs.
Power Cleans:
Scale the load
or perform Hang
Power Cleans (BB
or DB’s)
Push Ups: Knees or
scale up to HS Push
UPS (any variation:
Ground (pike) or Box
(any height, any #).