Announcements
EVENTS:
Staff Meeting – Sat, 11/8 *The gym will close at 11AM
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House “Comp Style” Partner WOD & Potluck Social,
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13.. Sign-Up in WODIFY!
Week at a Glance:
Mon, 11/3 – Shoulder to Overhead Complex / (14) AMRAP (Reps) *Courtesy of “PRVN Fitness”
Tue, 11/4 – 12 / 9 / 6 AMRAP’s
Wed, 11/5 – For Time / Clean + Squat Complex
Thur, 11/6 – ACTIVE RECOVERY – PARTNER WOD
Fri, 11/7 – E5MOM x 5 Rounds
Sat, 11/8 – For Time
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: 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
Machine Work, Step Ups, and Snatches (AMRAP – Rounds and Reps)
A/B/C: 31
(12) AMRAP /
Goal: 4R-5R+
*Hold the DB any way.
“20 Box (all divisions) –
all 3 WOD’s.
Competitor:
1000/800 M SKI ERG
AMRAP (Remaining Time)
24 (1) DB ALT STEP
UPS 50/35
12 HANG POWER
SNATCH 115/75
Rx: 48/36 CAL ECHO
45/25 DB * 95/65 BB
Performance:
1000/800 M ROW
35/20 DB * 75/55 +/- BB
Modifications:
Machine:
Scale as needed.
Chat w/your Coach.
Step Ups: Scale
the load or Box
height or Step
Up w/no weight.
Hang Power Snatches:
Scale the load
or perform 14 Alt.
DB Snatches.
2:00 transition
into the B workout…
Machine Work, Step Ups, and O/H Squats (AMRAP – Rounds and Reps)
(9) AMRAP /
Goal: 3R-4R+
*Hold the DB any way
Competitor:
750/600 M ROW
AMRAP (Remaining Time)
18 (1) DB ALT STEP UPS
9 OVERHEAD SQUATS 135/95
Rx: 750/600 M SKI ERG
45/25 DB * 115/75 BB
Performance:
36/27 CAL ECHO BIKE
35/20 DB * 75/55 +/- BB
Modifications:
Machine:
Scale as needed.
Chat w/your Coach.
Step Ups: Scale
the load or Box
height or Step
Up w/no weight.
Overhead Squats:
Scale the load
or perform Back
Squats or (1) DB
Goblet Squats.
2:00 transition
into the C workout…
Machine Work, Step Ups, and Power Snatches (AMRAP – Rounds and Reps)
(6) AMRAP /
Goal: 3R-4R+
*Hold the DB any way
Competitor:
24/18 CAL ECHO
AMRAP (Remaining Time)
12 (1) DB ALT STEP
UPS 50/35
6 POWER SNATCH 155/105
Rx: 500/400 M ROW
45/25 DB * 135/95 BB
Performance:
500/400 M SKI ERG
35/20 DB * 75/55 +/- BB
Modifications:
Machine: Scale
as needed. Chat
w/your Coach.
Step Ups: Scale
the load or Box
height or Step
Up w/no weight.
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 10 Alt.
DB Snatches.