Announcements
EVENTS!
*Please join us this Fri, 12/6 7PM at Bar Louie’s (Coconut Creek) for “Coach Adam’s” farewell party!
Appetizers will be served…
*Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us!
*YOGA -Sat, 12/7 at 11:15AM.. sign-up in Wodify!
*REMINDER! Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. We’ll take care of the rest. XO!
WEEK AT A GLANCE:
Monday, 12/2 – (15) Back Squat % / (12) AMRAP
Tuesday, 12/3 – (30) For Time
Wednesday, 12/4 – (15) Deadlift % / (10) AMRAP
Thursday 12/5 – (35) ACTIVE RECOVERY
Friday, 12/6 – (12) AMRAP / (Remaning Time) BB Complex
Saturday, 12/7 – (30) “BRING A FRIEND DAY”… Partner WOD!
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Deadlifts, Burpees, Toes to Bar, and Shoulder to Overhead (AMRAP – Rounds and Reps)
A/B Clock: 30
(12) AMRAP /
Goal: 3R-4R+
Competitor:
*BUY-IN: 6 ROUNDS
10 DEADLIFTS 225/155
10 LATERAL BURPEES OTB
*(AMRAP) Time Remaining…
AMRAP
10 TOES TO BAR
10 SHOULDER TO OH 135/95
Rx:
205/145 * 115/75
Performance:
185/125+/- * 95/65+/-
10 HANGING KNEE RAISES
Modifications:
Deadlifts: Lighten
the load or perform
KB Sumo Deadlifts.
Lat Burpees OTB:
Up/Down + Hop or
Step Over’s.
Toes to Bar:
Perform Toes to Bar
(Ring) attempts or
Toes to Rig (BF Sit Ups)
Shoulder to OH:
Scale the load
or use (2) DB’s.
3:00 transition into the
B workout…
Shoulder to Overhead Complex (Weight)
(15) Work up to a heavy BB
Complex (off the rack) for
the day.
2 PUSH JERKS + 1 SPLIT JERK
SCALE DOWN: 3 PUSH JERKS
Strength Alternative:
AMRAP
Parking Lot Run
20 KB Swings (OH)
25 Dubs or 75 Singles
20 KB High Pulls
50 Bicycle Kicks