Announcements
JUST IN! We will be holding Open Gym tonight 4PM-6PM. Reserve in Wodify. We will move back to a normal class schedule on Friday, 10/11.
WOD’s – Week at a Glance!
Monday, 10/7 – (12) Strict Press for % / (15) For Time
Tuesday, 10/8 – (30) 3 Rounds For Time x 2
Wednesday 10/9 – (15) Front Squats for % / (12) AMRAP
Thursday 10/10 – (25) HOME WOD / Open Gym
Friday, 10/11 – (30) 5 Rounds For Time / (Remaining Time) Snatch / OH Squat Complex
Saturday, 10/12 – (30) 7 Rounds For Time
IMPORTANT! Please clean up after your workout. A little EXTRA care goes a long way. Thank you in advance for your support!
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 or In-App Chat with us!
Crossfit LPF – CrossFit
Toes to Bar, KB Swings, and KB Box Step Overs (AMRAP – Rounds and Reps)
(13) AMRAP
Goal:
“Death Grip” Courtesy of Beyond Strength
2-4-6-8-10-12……etc.
TOES TO BAR
KB SWINGS
KB BOX STEP OVERS 20″ BOX
Rx: 53/35
Performance: 35/20 +/-
HANGING KNEE RAISES
Hang Power Snatch, Pull Ups, and Box Jump Overs (AMRAP – Rounds and Reps)
(11) AMRAP
Goal:
Competitor:
9 HANG POWER SNATCH 115/75
9 C2B PULL UPS
9 BOX JUMP OVERS 30/24
Rx:
95/65 BB, 24/20 BOX
PULL UPS
Performance:
75/55 +/- BB, 24/20 BOX
JUMPING PULL UPS