Announcements
EVENTS:
VETERANS DAY , 11/11 – Hero WOD “CHAD”
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/10 – 5 Rounds For Time / For Time
Tue, 11/11 – Hero WOD “CHAD”.. alternatives will be offered.
Wed, 11/12 – (10) “Snatch” EMOM / 2:00 ON/1:00 x 5 Rounds
Thur, 11/13 – Active Recovery-ish.. PARTNER WOD
Fri, 11/14 – “Clean/Squat/STOH” BB Complex / (12) AMRAP
Sat, 11/15 – (11) AMRAP / (9) AMRAP
*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
Running, Wall Ball Shots, Overhead Squats and Burpees (AMRAP – Rounds and Reps)
A/B/C Clock: 31
(12) AMRAP /
Goal: 4R-5R+
Competitor:
*BUY IN: 800 M RUN
AMRAP
15 WALL BALL SHOTS 20/14
9 OVERHEAD SQUATS 115/75
6 LAT BURPEES OTB
Rx: 95/65 BB
Performance: 75/55 BB +/-
Modifications:
Running: See Run
MOD’s at the Coach
station
Wall Ball Shots:
Scale the load or
target height.
(MOD: Use a box).
Overhead Squats:
Scale the load or
perform Back Squats
or 2 DB Front Squats.
Lat Burpees OTB:
Up Down + Hop
or Step Over’s.
2:00 transition into
the B workout…
Running, Wall Ball Shots, Hang Power Snatch and Burpees (AMRAP – Rounds and Reps)
(9) AMRAP /
Goal: 3R-4R+
Competitor:
*BUY IN: 400 M RUN
AMRAP
12 WALL BALL SHOTS 20/14
7 HANG POWER SNATCHES 115/75
5 LAT BURPEES OTB
Rx: 95/65
Performance: 75/55+/-
14/12 WB
Modifications:
Same as A
Hang Power Snacthes:
Scale the load
or perform 10
Alt. DB Snatches
2:00 transition
into the C workout…
Running, Wall Ball Shots, Snatches, and Burpees (AMRAP – Rounds and Reps)
(6) AMRAP /
Goal: 3R+
Competitor:
*BUY IN: 200 M RUN
AMRAP
9 WALL BALL SHOTS 20/14
5 POWER SNATCHES 115/75
3 LAT BURPEES OTB
Rx: 95/65
Performance: 75/55+/-
14/12 WB
Modifications:
Same as A
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 8 Alt. DB Snatches.