Announcements
2025… Here we come!
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE: This week starts our 1RM lifts (alt. will be offered)
Monday, 1/6 – (15) 1RM (or 3RM) Back Squat / (12) 3 Rounds For Time
Tuesday, 1/7 – (10) BB Cycling: Clean & Jerk / (15) 10RFT *Courtesy of PRVN Fitness –
WOD 1 (PRVN Community Throwdown)
Wednesday, 1/8 – (30) 6 Rounds For Time / (Remaining Time) BB Complex: Snatch
Thursday, 1/9 – (30) ACTIVE RECOVERY
Friday, 1/10 – (15) BB Complex: Shoulder to OH / (12) AMRAP
Saturday, 1/11 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Overhead Press BB Complex (Weight)
A/B Clock: 30
(15) Work up to a heavy
BB Complex for the day.
Add weight based on
feel. Partner up!
2 PUSH PRESS +
1 PUSH JERK +
1 SPLIT JERK (UB/Rack)
SCALE DOWN:
3 PUSH PRESS +
1 PUSH JERK (UB/Rack)
STRENGTH ALTERNATIVE:
AMRAP
12 Shoulder to OH
24 Dubs or 75 Singles
48 Russian Twists
1:00 Plank Hold
3:00 Transition into
the B workout…
Workout (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 5R-7R+
*Add 1 BURPEE PULL- UP
after each round – 5, 6,
7, 8 & so on.
Rx:
3 WALL WALKS
5 BURPEE PULL UPS
7 SHUTTLE RUNS
(cone to cone & back
= 1 Run)
Performance:
7 SHUTTLE RUNS
5 BURPEE TO TARGET
3 PARTIAL WALL WALK
OR (3 Sec) WALL PLANK
(no walk)
Modifications:
Shuttle Runs:
5/3 Cal Bike Erg
or Row.
Wall Walks: 5
C2G Walk Outs.
Burpees to Target:
Up / Down to Target
or Jump (no Target).