Announcements
The 2025 CrossFit Open is February 29th – March 18th. Go to games.crrossfit.com to sign-up. ALL LEVELS WELCOME!
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*BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE:
Monday, 2/3 – (30) For Time
Tuesday, 2/4 – (12) :90 Sec On / :30 Off x 6R / (15) 5×1 Clean & Jerk Complex
Wednesday, 2/5 – (30) For Time
Thursday, 2/6 – (30) For Time – ACTIVE RECOVERY
Friday, 2/7 – (15) 3R Pause Back Squats / (10) AMRAP
Saturday, 2/8 – (30) HYROX Style PARTNER WOD
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
HYROX Style Workout (AMRAP – Rounds and Reps)
(35) AMRAP
Goal: 1R-2R+
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.