Announcements
*EVENTS:
Annual In-House TEAM WOD & Potluck Social: Fri, 12/12 (5PM-8PM) – ALL LEVELS.. Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31.
Week at a Glance: This is our last week of 1RM’s!
Mon, 10/20- 1 Rep MAX Front Squat / 3 Rounds For Time – Inspired by Wodapalooza OCQ Workout #3
Tue, 10/21 – 5:00 ON / 2:00 ON x 4R
Wed, 10/22 – 1 Rep MAX Shoulder Press / 4 Rounds For Time
Thur, 10/23 – Active Recovery
Fri, 10/24- For Time “Reverse Kalsu” / 1 Rep MAX Clean & Jerk
Sat, 10/25 – 4 Rounds For Time
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Burpees and Thrusters (Time)
A/B Clock: 32
For Time /
Goal: Sub 20
“Reverse Kalsu”
*EMOM starts at
the 0:00 mark.
Competitor:
100 BAR FACING
BURPEES OTB
*EMOM: 5 THRUSTER’S 135/95
Rx: 115/75 BB
Performance: 75/55 +/- BB
Modifications:
Burpees OTB:
Up Down +
Hop or Step
Over.
Thruster’s:
Scale the load
or perform 2 DB
Thruster’s.
Rest as needed
then move onto
the B workout…
Clean & Jerk (Weight)
(Remaining Time)
Work up to a 1 Rep
MAX Clean & Jerk.
Add weight based
on feel. Partner up!
Warm-up: 1-1-1…
SCALE DOWN:
Hang Power Clean
+ Shoulder to OH.
STRENGTH ALT.:
3R or AMRAP:
7/5 Cal Echo Bike
9 Clean & Jerks
(BB or 2 DB’s)
12 V-Ups or Alt.
Knee Hugs (Crunch)
P-Lot Run or Farmers
Carry (2 KB’s or 2 DB’s)