Announcements
*EVENTS:
9/11 Memorial WOD – Thur, 9/11 – Wear your red, white & blue..
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/8 – Deadlifts % / For Time
Tuesday, 9/9 – 4 Rounds For Time
Wednesday, 9/10 – Back Squats % / (12) AMRAP
Thursday, 9/11 – 9/11 Memorial WOD – For Time
(repeat from 9/11/24 / revised for “C”)
Friday, 9/12 – ACTIVE RECOVERY – *Re-test from 8/29/24
Saturday, 9/13 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Running, Wall Balls, and Box Step Overs (Time)
(30) For Time /
Goal: Sub 23
*Box height:
“24/20 (all
divisions)
800 M RUN
48 WALL BALLS
15 (2) DB BURPEE
BOX STEP OVER
400 M RUN
36 WALL BALLS
12 (2) DB BURPEE
BOX STEP OVER
200 M RUN
24 WALL BALLS
9 (2) DB BURPEE
BOX STEP OVER’S
Competitor:
50/35 DB
30/20 WB
Rx:
45/25 DB
20/14 WB
Performance:
35/20 DB
14/12 WB
Modifications:
Running: See
Run MOD @ the
whiteboard.
Wall Ball Shots:
Scale the load
(partial Squat
if needed)
Burpee / Box Step:
Scale the DB load
or Box height
or perform Step
Up & Over’s –
no weight.