Announcements
*EVENTS:
BroYoga Sat 6/7 & 6/28 @ 11:15am
HYROX RACE – HEW (Delray), Sat, 6/7 @ 10AM (eventbrite.com)
Coach Gina H’ Farewell, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – DM @zensurfboards IG
FREE JUNE/JULY Pool WOD’s – Dates TBA!
WEEK AT A GLANCE:
Monday, 5/26 – Back Squats % / AMRAP
Tuesday, 5/27 – Deadlifts % / For Time
Wednesday, 5/28 – (9) AMRAP / For Time
Thursday, 5/29 – PARTNER WOD (Active Recovery + Core Work)
Friday, 5/30 – 4R For Time / (Remaining Time) Clean Complex
Saturday, 5/31 – “Bring A Friend Day” PARTNER WOD
*Please wipe down & put away all of your equipment after your WOD, machines included. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Running, Front Squats, and Box Jump Overs (AMRAP – Rounds and Reps)
A/B Clock: 27
A) (9) AMRAP /
Goal: 3R-4R+
Competitor:
Buy IN: 800 M RUN
*AMRAP
12 TOES TO BAR
9 DB FRONT SQUATS 50/35
6 BOX JUMP OVERS 30/24
Rx: 45/25 DB * “24/20 BOX
Performance:
35/20 DB * “24/20 BOX
HANGING KNEE RAISES
Modifications:
Running: 400
M Run, 200 M or
PL Run or 500/400
M Row or 2000/1600
M Bike Erg.
Toes to Bar:
Scale up to TTB
(Ring) attempts
or a mix of TTB /
HKR or Toes to
Rig (BF Sit Ups).
DB Front Squats:
Scale the load or
perform Goblet
Squats or 15 (12) Air
Squats.
Box Jump Over’s:
Scale the box height
or jump onto stacked
BP’s or Step Up &
Over’s.
Rest as needed then
move onto the B
workout…
Running, Front Squats, and Box Jump Overs (Time)
B) For Time /
Goal: 12
Perform the total # of
rounds & reps from the
A WOD for Time.
*Buy In: 800 M RUN
AMRAP
12 TOES TO BAR
9 D FRONT SQUATS
6 BOX JUMP OVERS
Modifications:
Same the A WOD