Announcements
***Congrats to our athletes who took on HYROX this past weekend – Yas/Jacki, Mike/Paulo & Ryan/Ashley.
Great job guys… WOO HOO!
WEEK AT A GLANCE:
Reminder! We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/21 – (15) 1RM Front Squat / (12) *Courtesy of Crossfit.com – 5R For Time
Tuesday, 4/22 – (10) EMOM / (20) For Time
Wednesday, 4/23 – (30) 4 Intervals For Time
Thursday, 4/24 – ACTIVE RECOVERY – Re-test from 9/12/24
Friday, 4/25 – “MURPH PREP” For Time
Saturday, 4/26 – (30) For Time
Members, 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, Wall Ball Shots, Burpee Box Jump Overs, and Cleans (Time)
(30) For Time /
Goal: Sub 25
“24/20 Box (all divisions) –
Step down required.
Burpees are lateral.
Competitor:
120 DOUBLE UNDER’S
60 WALL BALL SHOTS 20/14
20 BURPEE BJO 24/20″
10 HANG POWER CLEANS 155/105
80 DOUBLE UNDER’S
40 WALL BALL SHOTS
20 BURPEE BOX JUMP OVERS
10 POWER CLEANS 185/125
40 DOUBLE UNDERS
20 WALL BALL SHOTS
20 BURPEE BOX JUMP OVER’S
10 SQUAT CLEANS 205/145
Rx:
135/95*155/105*185/125
Performance:
115/75*135/95*155/105
14/12 WB
150*100*50 SINGLE UNDER’S
Modifications:
Dubs: Scale up to
Dub attempts (any
# of reps) or a mix
Dubs/Singles or
perform alt. Toe Taps
on stacked BP’s (double
the reps each round).
WB Shots: Scale the
load or perform
partial squats.
Burpee BJO:
Up / Down +
Hop or Step Over’s.
BB Work: Scale the
load or perform
Power or Hang Power
Cleans for the entire
workout.