Announcements
Members, Join us! We have 6 TEAMS competing this Sat, 10/4 at the PCCF Throwdown.
- Location: Halpatiokee Park – 8303 SW Lost River., Stuart, FL 34997 (FREE Parking)
- Visit palmcitycrossfit.com for more info
Drum Roll Please…
LANE 8 – NO CARDIO CLUB “Erik & Mark”
WOD 1: 9:25AM
WOD 2: 12:54PM
WOD 3: 4:38PM
LANE 6 – THE GRIND TWINS “Yas & Casey”
WOD 1: 10:25AM
WOD 2: 2:10PM
WOD 3: 5:30PM
LANE 3 – CARDIO QUEEN & CAFFEINE MACHINE “Donnalee & Stefany”
WOD 1: 10:40AM
WOD 2: 2:29PM
WOD 3: 5:43PM
LANE 7 – CAPTAIN AMERICA & MIGHTY MOUSE “Phil & Andrea”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 8 – WOD’ING ON THE SPOT “Jimmy & Coreen”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
Come support your sport & your box. Don’t forget to wear your LPF shirt!
Crossfit LPF – CrossFit
Cleans, Wall Balls, and Jump Rope (Time)
A/B Clock: 30
(20 Hard Cap)
10 Rounds For Time
Goal: Sub 18
Courtesy of
“Training Think Tank”
*Cleans: Power or Squat.
Use chips.
Competitor:
3 CLEANS 225/155
15 WALL BALL SHOTS 20/14
30 DOUBLE UNDER’S
Rx:
185/125 BB * 20/14 WB
Performance:
135/95 +/- BB * 14/12 WB
15 or 12 WB Shots
45 SINGLE UNDER’S
Modifications:
Cleans: Scale
the load or perform
Hang Power Cleans
or use 2 DB’s.
WB Shots:
Scale the load
or perform a
partial or (low)
Box Squat.
Jump Rope:
Scale up to :45 –
1:00 of Dub attempts
or a mix of Dub/
Singles or 96 Toe
Taps (stacked plates)
or 7/5 Cal any machine.
Rest as needed,
then move onto the
B workout…
Squat Clean (Weight)
(Remaining Time)
Work up to a heavy
Squat Clean for the
day. Add weight based
on feel. Partner up!
SQUAT CLEAN
1-1-1-1-1
SCALE DOWN:
POWER OR HANG
POWER CLEAN
Strength Alt.:
3R or AMRAP
10 Alt. DB Hang
Power Cleans
8/8 S/A DB
Push Jerks
P-Lot Farmers Carry
15 V-Ups or 16 Alt.
S/L Knee Hugs
(Crunches)