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.