Announcements
Friendly Reminder, For support, contact us weekdays 9AM – 8PM. The office is closed Sat, 12N – Mon, 9AM.
Aida 754-204-5168 / Heather: 954-296-1693 / Email: info@crossfitlpf.com / heather.cflpf@gmail.com.
WEEK AT A GLANCE:
Monday, 9/22 – CrossFit Service Cup Workout 4 A/B – (10) AMRAP / 1RM Clean (Power or Squat)
Tuesday, 9/23 – *CrossFit Service Cup 2025 Workout 3 – 6R For Time / (10) EMOM
Wednesday, 9/24 – Back Squats % / 20R For Time
Thursday, 9/25 – (26) 5:00 ON / 1:00 X 4R
Friday, 9/26 – Deadlifts % / (9) AMRAP
Saturday, 9/27 – 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!
Crossfit LPF – CrossFit
Box Step Overs, DB Snatches, and Jump Rope (Time)
A/B Clock: 33
(20) 6 Rounds For Time /
Goal: Sub 11
*CrossFit Service Cup 2025
Workout 3
Rx:
8 (2) DB BOX STEP OVER’S “20
12 ALT DB SNATCH 50/35
48 DOUBLE UNDER’S
Performance:
35/20 DB / “20 BOX
48 SINGLE UNDER’S
Modifications:
Box Step Over’s:
Scale the box
height.
DB Snatch:
Scale the load.
Dubs: Scale
up to Dub
attempts or
a mix of Dubs
/ Singles (any #
of reps) or 96
Toe Taps (stacked
plates) or 7/5 Cal
(any) Machine.
Rest 3:00, then
start the Burpee
Challenge “together”
if possible!
Burpee Challenge (AMRAP – Rounds)
(10) EMOM
Burpee Challenge /
Goal: Hit Burpee
goal EMOM X 10R
(within same
amount of time)
BURPEES EMOM
(No Jump
at the top) *Open
hip required, and
no walk in/out
allowed (C/Rx).
Rest for the
remaining time.
Competitor:
15 BURPEES EMOM
Rx: 12
Performance: 10
Modifications:
Burpees:
Up / Down
OR (12) Hand
Release Push
Ups (traditional
or knees)