Announcements
EXCITING NEWS! We’ve given our weightlifting platforms a facelift. In order to preserve them, we want to remind you that the platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 @ 11:15am.
MURPH Mon, 5/26 (AM classes only)
FREE Rope Climb/Dub workshop Sat, 6/14
WEEK AT A GLANCE:
Monday, 5/5 – (12) 1RM Shoulder Press / (16) 4R For Time
Tuesday, 5/6 – (32) 4 Intervals For Time / (Remaining Time) 1RM Clean Complex
Wednesday, 5/7 -(12) AMRAP / (15) 3 Rep Back Squat
Thursday, 5/8 – (35) For Time – ACTIVE RECOVERY
Friday, 5/9 – (25) 9/7/5 AMRAP’s
Saturday, 5/10 – (30) 4 Rounds For Time
*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!
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,Thrusters, and Burpees (AMRAP – Rounds and Reps)
A/B Clock: 27
A (9) AMRAP
Goal: 3R-4R+
Competitor:
65 DOUBLE UNDER’S
9 THRUSTER’S 95/65
9 LAT BAR HOP x2 BURPEES
Rx: 75/55 BB
50 DOUBLE UNDER’S
Performance: 65/45 +/- BB
80 SINGLE UNDER’S
Modifications:
Dubs: Scale up to
Dub attempts or a
mix of Dubs/Singles
or 120 Alt. Toe Taps
(stacked BP’s)
Thruster’s: Scale the
load or use 2 DB’s.
Bar Hop Over’s:
Scale to one Hop
Over or Up/Down
+ Hop or Step Over.
REST 3:00, then move
onto the B workout…
Jump Rope, Thrusters, and Burpees (AMRAP – Rounds and Reps)
B (7) AMRAP
Goal: 3R-4R+
Competitor:
50 DOUBLE UNDER’S
7 THRUSTER’S 115/75
7 BAR FACING BURPEES
Rx: 95/65 BB
40 DOUBLE UNDER’S
Performance: 75/55+/- BB
70 SINGLE UNDER’s
Modifications:
Follow the scale
down for A WOD,
adjust the weight
reps as needed.
REST 3:00, then move
onto the C workout…
Jump Rope, Thrusters, and Burpees (AMRAP – Rounds and Reps)
C (5) AMRAP
Goal: 2R-3R+
Competitor:
35 DOUBLE UNDER’S
5 THRUSTER’S 135/95
5 LAT BURPEES OTB
Rx: 115/75 BB
30 DOUBLE UNDER’S
Performance: 95/65 +/- BB
60 SINGLE UNDER’S
Modifications:
Follow the scale
down for A WOD,
adjust the weight
reps as needed.