Announcements
Members, Friendly Reminder.. 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..
***Congrats to Coreen, Casey, Andrea and Phil “Team WOD Squad” for coming in 2nd place (intermediate) at the Freakin Throwdown this weekend. WOO HOO!
WEEK AT A GLANCE:
NOTE: We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/14 – (15) 1RM Front Squat (rack) / (10) AMRAP
Tuesday, 4/15 – (30) For Time
Wednesday, 4/16 – (30) 4R For Time /
Thursday, 4/17 – (30) For Time
Friday, 4/18- (30) 5R For Time / (Remaining Time) 3R Overhead Squat
Saturday, 4/19 – (30) 5R For Time
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
Running, Toes to Bar,Burpees, and C&J (Time)
(32) 5 Rounds For Time /
Goal: Sub 27
Competitor:
400 M RUN
15 TOES TO BAR
12 BAR FACING BURPEES
15-12-9-6-3
POWER CLEAN & JERK
135/95 * 155/105
185/125 * 205/135
225/145
Rx:
12 TOES TO BAR
115/75 * 135/95
*155/105 * 185/125
*205/135
Performance:
10 TOES TO BAR
OR 15 HANGING KNEE RAISES
95/65 * 115/75
*135/95 * 155/105
*185/125 +/-
OR start at 95/65 & add
weight based on feel.
Modifications:
Running: 200 M
or Parking Lot Run,
or 500/400 M Row
or 1000/800 Bike Erg.
Toes to Bar:
Scale up to Toes to
Bar (Ring) attempts
or a mix of any/all
variations, or Toes
to Rig (BFSU).
Power Clean & Jerk:
Scale the load or
perform Hang Power
Clean & Jerks (BB or
2 DB’s).