Announcements
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE:
Monday, 1/13 – *Courtesy of PRVN Fitness – WOD 3a & 3b (PRVN Community Throwdown)
3a (9) AMRAP / 3b (6) 1RM Clean / (11) 3:00 On / 1:00 Off x 3R
Tuesday, 1/14 – (15) 1RM Deadlift / (12) AMRAP
Wednesday, 1/15 (30) For Time / (Remaining Time) Semi-Heavy 1 Snatch Balance + 3 OH Squats (rack)
Thursday, 1/16 – (30) ACTIVE RECOVERY
Friday, 1/17 – (8) AMRAP / (8) AMRAP / (12) Heavy Clean & Jerk (Squat or Power)
Saturday, 1/18 – HYROX “Style” PARTNER WOD + COLD PLUNGE CHALLENGE
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
HYROX Style Parter Workout (Time)
(35) For Time /
Goal: Sub 32
Standard Partner WOD
rules apply – you go, I
go except for the Run &
B-Broad Jumps. 1 Machine
per team. Each team will
start at a different station
& continue in that order.
*200 M RUN (together)
before each station.
1. 600/450 M SKI ERG
2. SLED PUSH x 4 (2 each)
3. 50 BB DEADLIFTS
4. BURPEE BROAD JUMPS
x4 (together)
5. 600/450 M ROW
6. P-LOT FARMERS CARRY
x4 – (2) KB’s
7. 50 ALT. DB REVERSE
LUNGES (1) DB (behind
the neck)
8. 80 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.