Announcements
EVENTS:
SAVE THE DATE! Our annual In-House TEAM Comp is Friday, 12/12 (5PM-8PM) – ALL LEVELS WELCOME.
Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female OR Top 2 TEAM’s wins a prize.
Note: You must WOD in your costume to win!
Week at a Glance: Our 1RM post % work starts this week!
Mon, 10/13 – 1 Rep MAX Back Squat / (9) AMRAP
Tue, 10/14 – 5:00 ON / 2:00 ON x 4R
Wed, 10/15 – 1 Rep MAX Deadlift / (9) AMRAP – Wodapalooza Online Qualifier (WOD 2)
Thur, 10/16 – E3MOM x 5 (Running) / For Time (Machine Work)
Fri, 10/17 – 6 Rounds For Time / (Remaining Time) 5 Rep Overhead Squat
Sat, 10/18 – PARTNER WOD For Time
Office Hours: 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
Machine Work, Pull Ups, Burpees, and C&J (Time)
(30) For Time /
Goal: Sub 25
*PARTNER WOD!
You go, I go
(except for the
Synchro Burpees –
Split the work
any way. Your
score is MAX Cals
for all 3 machines
combined +
your overall
time. List Cals
in notes.
Competitor:
2:00 MAX CAL ROW
30 C2B PULL UPS
20 LAT SYNCHRO
BURPEES OTB
20 CLEAN & JERKS 155/105
2:00 MAX CAL ECHO
30 C2B PULL UPS
20 LAT SYNCHRO
BURPEES OTB
16 CLEAN & JERKS 185/125
2:00 MAX CAL SKI ERG
30 C2B PULL UPS
20 LAT SYNCHRO
BURPEES OTB
12 CLEAN & JERKS 205/135
Rx:
135/95*155/105*185/125
ECHO/SKI/ROW
PULL UPS
Performance:
95/65*115/75*135/95
SKI/ROW/ECHO
JUMPING PULL UPS
Modifications:
Pull Ups: Scale
up to any # of
Rx Pull Ups or
a mix of any
variation, or
perform 30
Strict Rows.
Burpees:
Up Down +
Hop or Step
Over’s.
Clean & Jerks:
Scale the load
or perform Hang
Power Clean +
Shoulder to OH
(BB or 2 DB’s).