Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time,
email Heather: Heather.cflpf@gmail.com.***
***Friendly Request, Please add a pic to your WODIFY profile, so your fellow LPF peeps
can put a name with a face. Let’s keep building our community!
EVENTS:
Annual In-House “Comp Style” Partner WOD & Potluck Social – ALL LEVELS WELCOME!
Fri, 12/12 (5PM – 8PM). Bring a friend, bring a dish. Sign-Up in WODIFY.
Week at a Glance:
Mon, 12/1 – (12) 3 Sec Pause Front Squat / (15) 5 Rounds For Time
Tue, 12/2 – (12) 5×5 Romanian Deadlift / (15) For Time
Wed, 12/3 – (12) Shoulder to OH BB Complex / (12) AMRAP
Thur, 12/4 – (35) “Active Recovery” For Time
Fri, 12/5 – (30) For Time / (Remaining Time) BB Complex (Snatch Balance + OH Squat)
Sat, 12/6 – (30) 3 Sets For Time
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
HYROX Style Workout (AMRAP – Rounds and Reps)
(35) AMRAP
Goal: 1R-2R+
*Re-test 2/8/25
Standard Partner
rules apply – you go, I
go except for the Run.
1 machine per team.
Each team will start at
a different station &
continue in that order.
*200 M Run (together)
before each station.
1. 300 M SKI ERG
2. SLED PUSH x 2
*there & back = 1pp
3. SLED PULL X 4
*1 full pull x 2 =
1pp
4. BURPEE BROAD
JUMPS x 2 *cone to
cone = 1pp
5. 300 M ROW
6. (2) KB P-LOT FARMERS
CARRY x 2 (1pp)
7. 40 ALT. DB REVERSE
LUNGES (1) DB (behind
the neck)
8. 40 WALL BALLS
Competitor:
70/53 (2) KB * 50/35 (1) DB
20/14 WB * 225/155 BB
Rx:
53/35 (2) KB * 45/25 (1) DB
20/14 WB * 205/145 BB
Performance:
35/25 (2) KB * 35/20 (1)
DB 14/12 WB * 95/65 +/-
BB
Modifications:
Run: Parking Lot Run
or 500/400 (250/200 M)
Bike Erg. *No Rower
Meters: Adjust as needed.
Chat w/your coach.
Sled Push: Lighten the
load or push w/no weight.
Deadlifts: Lighten the load.
Broad Jumps: Perform
20 Traditional Burpees
at your station (inside)
together or 25 (20) Up /
Downs.
Farmer’s Carry: Lighten
the load or Use 1 KB.
Lunges: Lighten the
load (hold any way),
use no weight or hold
onto Rings for added
support.
Wall Balls: Lighten
the load or perform
partial Squats.