Announcements
HYROX WORKOUT – Sat, 5/25. Sign-up! #fitnessracing #youagainstyou
SAVE THE DATE! Our annual MURPH WOD is Mon, 5/27 5AM, 6:30AM, 8AM CF Classes + 9:30AM Open Gym. Various scaling options will be offered.
Next BroYoga sesh Thur, 5/23 6AM, Sat, 6/8 11:15AM, Thur, 6/20 6AM
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 / heather.cflpf@gmail.com
during normal business hours, including Saturday 9AM – 12N.
Crossfit LPF – CrossFit
Running and Stations (AMRAP – Rounds and Reps)
(30) AMRAP
Goal: 1R+
“HYROX STYLE” PARTNER WOD
*You go, I go. Split the reps any way except for the Run.
NOTES: Perform a 200 M Partner Run before each station. Sled: Push to cone, Sprint back to starting cone & back.. Push Sled back = Burpee Broad Jumps cone to cone = 1. KB reverse lunges – Goblet style.
1. 600 M SKI ERG
2. SLED PUSH X 4 (1 #45 BP)
3. 60 DEADLIFTS
4. BURPEE BROAD JUMPS X 4
5. 600 M ROW
6. (2) DB PL FARMERS CARRY X 4
7. 60 (1) ALT. KB REVERSE LUNGES
8. 60 WALL BALL SHOTS
Competitor:
225/155 BB – 65/45 DB
-70/53 KB – 20/14 WB
Rx:
205/145 BB – 50/35 DB
53/35 KB – 20/14 WB
Performance:
135/95+ BB – 35/20+ DB’s
25/15 + KB – 14/12 WB
Modifications:
Machine Work: Adjust calories as needed – chat with your coach
Sled Push: Push w/no weight
Deadlifts: Lighten the load, switch to Sumo DL or perfom KB Deadlifts
Burpee Broad Jumps: Up Down + Broad Jump = 1 OR 12 sets: Up Down + ground tap to jump up (in place) x 2 + 1 rep
Farmers Carry: Lighten the load
Reverse Lunges: Lighten the load
or use no weight
Wall Ball Shots: Lighten the load or perform quarter squat WBS