Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy & healthy New Year. Cheers!
*See WODIFY, for this week’s schedule change.
Event: Sat, 1/3 – “Bring A Friend Day – Partner WOD” .. Invite a first time guest, local resident!
Week at a Glance:
Mon, 12/29 – (15) 5×3 Paused Front Squat / (12) 3 Rounds For Time
Tue, 12/30 – For Time / (Remaining Time) 5×2 Low Hang Squat Snatch
Wed, 12/31 – (26) AMRAP – “New Years Eve – Partner WOD”
Thur, 1/1 – Closed… Happy New Year!
Fri, 1/2 – (30) Benchmark WOD “Annie” / For Time
Sat, 1/3 – (30) For Time – “Bring A Friend Day – Partner WOD”
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, C&J, Toes to Bar, and Burpee Box Jump Overs (Time)
(32) For Time /
Goal: Sub 27
BRING A FRIEND DAY –
Partner WOD
*You go, I go – break
up reps any way,
except for Relay
Run (200 M
each athlete) &
the BBJO:
Waterfall style.
Competitor:
400 M RELAY RUN
24 POWER CJ 155/105
24 TOES TO BAR
12 BURPEE BJO “24/20
400 M RELAY RUN
18 POWER CJ 185/125
24 TOES TO BAR
12 BURPEE BJO
400 M RELAY RUN
12 POWER CJ 205/145
24 TOES TO BAR
12 BURPEE BJO
400 M RELAY RUN
6 POWER CJ 225/155
24 TOES TO BAR
12 BURPEE BJO
Rx: 135/95*155/105*
185/125*205/145 BB
Performance: 75/55*95/65*
115/75*135/95 +/- BB
Hanging Knee Raises
Modifications:
Running: P-Lot
Run or Farmer’s
Carry or see Run
MOD’s at the
Coaches stand.
Clean & Jerks:
Scale the load
or perform Hang
Power Clean & Jerks
2 DB’s or BB.
Toes to Bar:
Scale up to TTB
(Ring) attempts
or a mix of any
variation or Toes
to Rig (BFSU).
Burpee BJO:
Up Down + Hop
or Step Over.