Announcements
Members, Friendly Reminder.. Please wipe down & put away “all” of your equipment after your workout. This includes wiping down your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM..
***Congrats to Coreen, Casey, Andrea and Phil “Team WOD Squad” for coming in 2nd place (intermediate) at the Freakin Throwdown this weekend. WOO HOO!
WEEK AT A GLANCE:
NOTE: We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/14 – (15) 1RM Front Squat (rack) / (10) AMRAP
Tuesday, 4/15 – (30) For Time
Wednesday, 4/16 – (30) 4R For Time /
Thursday, 4/17 – (30) For Time
Friday, 4/18- (30) 5R For Time / (Remaining Time) 3R Overhead Squat
Saturday, 4/19 – (30) 5R For Time
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). Thank You!
Crossfit LPF – CrossFit
Jump Rope, Lunges, and Wall Walks (Time)
A/B Clock: 30
5 Rounds For Time /
Goal: Sub 15
Competitor:
50 DOUBLE UNDER’S
12 (2) ALT DB “FR”
REVERSE LUNGES 50/35
4 WALL WALKS
Rx:
45/25 DB
Performance:
35/20 DB
Partial Wall Walks
Modifications:
Dubs: Scale up to
Dub attempts or
a mix of Dub/Singles
or perform 100 Toe
Taps of (stacked) BP’s.
Reverse Lunges:
Scale the weight
or perform any
variation, even
no weight or assisted
(using Rings).
Wall Walks: Scale up
to 1 or 2 Rx Wall Walks
or a mix or Rx/P, or
Wall Planks (3 sec hold,
no walk) or 8 Inch Worms
or C2G Walk Outs.
Rest as needed, then
move onto the B
workout…
Overhead Squats (Weight)
(Remaining Time)
Work up to a 3 Rep
Heavy Overhead Squat
for the day. Add weight
based on feel. Partner
up!
3-3-3-3-3…
OVERHEAD SQUAT
SCALE DOWN:
3 Rep heavy Back Squat
STRENGTH ALTERNATIVE:
3R or AMRAP
12 Hang Power Cleans
9 OH Squats or
Back Squats
12/9 (standing) Bike erg
1:00 Plank Hold (elbows)