Announcements
EVENTS:
*2025 CROSSFIT GAMES – 8/1- 8/3 (Watch on DANZ, CROSSFIT.COM App, Website or on YOUTUBE.
*Bring A Friend Day – Sat, 8/2 (First Time Guest / Local Residents).
*BroYoga – Sat, 8/2 at 11:15am.
WEEK AT A GLANCE:
Monday, 7/28 – For Time “HE-MAN” Courtesy of Mayhem Athlete / 1RM Power Clean & Jerk
Tuesday, 7/29 – For Time
Wednesday, 7/30 – Front Squats % / (12) AMRAP
Thursday, 7/31 – “ACTIVE RECOVERY”
Friday, 8/1 – Shoulder Press % / (13) AMRAP
Saturday, 8/2 – Bring A Friend Day “PARTNER WOD” For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Jump Rope, Burpees, and Push Jerks (Time)
A/B Clock: 32
For Time /
Goal: Sub 18
“HE-MAN” Courtesy of
Mayhem Athlete!
Competitor:
70 DOUBLE UNDER’S
12 LAT BURPEES OTB
12-9-6-3-12
PUSH JERK
165/115*185/125*
205/145*225/155*
165/115
Rx:
135/95*155/105*
185/125*205/145*
135/95
Performance:
95/65*115/75*
135/95*155/105*
95/65
Modifications:
Dubs: Scale up to
any number of
Dub attempts
or a mix or Dubs /
Singles or 120
Toe Taps or 9/7
Cal Bike Erg or
Row.
Burpees: Up /
Down + Hop
Over or Step
Over.
Push Jerks:
Scale the loads
or choose a
challenging
weight & stay
at that weight
for the entire
workout.
Rest as needed
then move onto
the B workout…
Power Clean & Jerk (Weight)
(Remaining Time)
Work up to a heavy
Power Clean + Push
Jerk for the day.
Add weight based
on feel. Partner up!
SCALE DOWN:
HANG POWER
CLEAN & JERK
STRENGTH ALTERNATIVE:
3R or AMRAP
Parking Lot Run
9 Hang Power Cleans
(BB or 2 DB’s)
12 HR Push Ups
48 Bicycle Kicks