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
Running, Cleans and Burpee Box Jump Overs (Time)
(30) For Time /
Goal: Sub 23
Bring A Friend Day –
Partner WOD! Break
up as needed.
“24/20 Box (all
Divisions). BBJO:
Water fall Style.
Run together.
Competitor:
400 M Run
24-18-12
POWER CLEANS 185/125
BURPEE BOX JUMP OVER’S
400 M Run
24-18-12
HANG POWER CLEANS 165/115
BURPEE BOX JUMP OVER’S
400 M Run
24-18-12
HANG SQUAT CLEAN 135/95
BURPEE BOX JUMP OVER’S
Rx:
165/115*145/100*125/85 BB
Performance:
115/75*95/65*75/55 BB
Modifications:
Running: 200
M Run or see
Run’s at the
Coaches stand.
BB Work: Scale
the load and variation
as needed.
Burpee BJO:
Up Down + Jump
or Step Up &
Over