Announcements
EVENTS:
SAVE THE DATE! Our annual In-House TEAM Comp is Friday, 12/12 (5PM-8PM) – ALL LEVELS WELCOME.
Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female OR Top 2 TEAM’s wins a prize.
Note: You must WOD in your costume to win!
Week at a Glance: Our 1RM post % work starts this week!
Mon, 10/13 – 1 Rep MAX Back Squat / (9) AMRAP
Tue, 10/14 – 5:00 ON / 2:00 ON x 4R
Wed, 10/15 – 1 Rep MAX Deadlift / (9) AMRAP – Wodapalooza Online Qualifier (WOD 2)
Thur, 10/16 – E3MOM x 5 (Running) / For Time (Machine Work)
Fri, 10/17 – 6 Rounds For Time / (Remaining Time) 5 Rep Overhead Squat
Sat, 10/18 – PARTNER WOD For Time
Office Hours: 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
Back Squat (Weight)
A/B Clock: 30
(15) Work up to
a 1RM Back Squat
for the day. Add
weight based on
feel. Partner up!
Warm Up: 5-5-3-
3-1…
SCALE DOWN:
3 Rep BACK SQUAT
STRENGTH ALT.:
3R or AMRAP
9 Back Squats
12 Hand Release
Push Ups
15 ABMAT Sit Ups
9/7 (any) Machine
3:00 transition
into the B workout…
Front Squats and Burpee Box Jumps (AMRAP – Rounds and Reps)
(9) AMRAP /
Goal: 6R-7R+
*BJO: Step Down
required.
3-6-9-12, etc.
(2) DB FRONT SQUATS
BOX JUMP OVERS “24/20
Competitor:
65/45 DB’s
Rx: 50/35 DB’s
Performance:
35/15 +/- DB’s
Modifications:
DB Front Squats:
Scale the load
(MOD: Use a box)
Box Jump Over’s:
Scale the Box
height or jump
onto stacked
plates or perform
12, 24, 36, etc.
Toes Taps or Box
Step Up & Over’s.