Announcements
-
IMPORTANT FYI’s Re: Our Friday Night “Partner WOD & Potluck Social” …
(December 12th – 5PM-8PM)
- You MUST sign up for a HEAT TIME in WODIFY or we “cannot” guarantee you a spot on the floor.
- If you are signed up for a Heat, we will need your help judging – this is a “comp” style event.
- This is a also a community event! Plan on staying after your WOD to celebrate with us.
- Bring the family, a friend and if you can… a small dish (in a disposable container).
- Want to WOD as a team or individual but not be judged? No Problem.. sign-up anyway.
The gym will open at 4PM. Come EARLY to warm-up on your own. Be ready to go when your heat time is called.
Please be sure to study the workouts and strategize in advance or speak w/your Coach. The clock waits for no one 🙂
LET’S HAVE SOME FUN!!!
Crossfit LPF – CrossFit
Paused Back Squat (Weight)
A/B Clock: 30
(12) 3 Sec Pause
Back Squat (Rack)
Work up to a 3
Rep heavy Squat
Squat for the day.
Add weight based
on feel. Partner up!
*Strict 3 sec pause
at the bottom of
the Squat.
SCALE DOWN:
3 Rep Heavy
Front Squat. No
Pause.
STRENGTH ALTERNATIVE:
3R or AMRAP
25 Dubs or 75 Singles
20 Air Squats
25 Dubs or 75 Singles
20 Alt. Lunges (no weight)
1:00 Plank Hold (elbows)
9/7 Cal (any) machine
3:00 transition into the
B workout…
Hops, DB Power Cleans, DB Front Squats, and HSPU (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-5R+
*DB Hop Over
Set-up: 1 line
Competitor:
12 LAT HOP OVER (2) DB’s
9 (2) DB POWER CLEANS 50/35
6 (2) DB FRONT SQUATS
3-6-9-12-15 & so on…
D-HAND STAND PUSH UPS
M: 45×2 BP’s / F: 35×2 BP’s
Rx: 45/25 DB
HANDSTAND PUSH UPS
Performance: 35/20 DB
(2) DB PUSH PRESS
Modifications:
Bar Hop Over:
Step Over’s
DB Power Cleans:
Scale the load or
perform Hang
Power Cleans
DB Front Squats:
Scale load or
perform Air Squats
HS Push Ups: Scale up
to any # of HSPU
(ABMAT Box or Ground
Pike Push Ups) or
Seated BP Strict Press
(lap to OH = 1), or use
2 DB’s.