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, 1/20 – (15) For Time / (Remaining Time) Clean Complex
Tuesday, 1/21 – (12) 1RM Shoulder Press / (16) For Time
Wednesday, 1/22 – (18) For Time / (14) For Time
Thursday, 1/123 – (30) ACTIVE RECOVERY
Friday, 1/24 – (25) E5MOM x 5R
Saturday, 1/25 – (20) AMRAP – Hero WOD “JACK”
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
Push Press, KB Swings, and Box Jumps (AMRAP – Rounds and Reps)
(20) AMRAP /
Goal: 18R-22R+
CF Hero Workout
“JACK”
Rx:
10 PUSH PRESS 115/85
10 KB SWINGS 53/35
10 BOX JUMPS 24/20
Modifications:
Push Press:
Scale the load
or use 2 DB’s.
KB Swings:
Scale the load
or perform Russian
Swings.
Box Jumps: Scale the
box height or jump
onto stacked BP’s or
perform 30 Alt. Toe Taps
(any height)
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here