Announcements
*EVENTS:
Labor Day Partner WOD – Sat, 9/1 – AM Classes Only!
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/1 – Labor Day Partner WOD – 9 Rounds For Time
Tuesday, 9/2 – For Time
Wednesday, 9/3 – Front Squats % / (10) AMRAP
Thursday, 9/4 – For Time
Friday, 9/5 – Shoulder Press % / (13) AMRAP
Saturday, 9/6 – Bring A Friend Day “Partner WOD” 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
Machine Work, Squats, Burpee Box Jump Overs, ad Toes to Bar (Time)
(33) For Time /
Goal: Sub 27
Bring A Friend Day –
Partner WOD!
You go, I go. Break
up machine work
any way. Athlete
A must complete 1
full round before
tagging in athlete
B. 1 machine
per team!
Competitor:
*B/I: 500/400 M ROW
4 Rounds:
3 FRONT SQUAT 155/105
6 BOX JUMP OVER’S “30/24
9 TOES TO BAR
B/I: 24/18 CAL ECHO BIKE
4 Rounds:
3 FRONT SQUAT 185/125
6 BOX JUMP OVER’S
9 TOES TO BAR
*B/I: 500/400 M SKI ERG
4 Rounds:
3 FRONT SQUAT 205/145
6 BOX JUMP OVER’S
9 TOES TO BAR
*B/I: 1000/800 M BIKE ERG
4 Rounds:
3 FRONT SQUAT 225/155
6 BOX JUMP OVER’S
9 TOES TO BAR
Rx:
135/95*155/105*
185/125*205/145 BB
“24/20 BOX
ECHO/SKI/BIKE ERG/ROW
Performance:
95/65*115/75*
135/95*155/105
(see scale down below)
9 H-KNEE RAISES
“24/20 BOX
SKI/BIKE ERG/ROW/ECHO
Modifications:
Machine Work:
Adjust as needed.
Chat w/your coach.
Front Squats:
75/55*95/65*
105/75*115/80
+/- BB OR
Choose a starting
weight and add
based on feel
or use 2 DB’s.
Box Jump Over’s:
Scale the box
height or jump
onto stacked
plates or perform
24 Toe Taps or
7/5 Cal (any) machine
or 12 BF Sit Ups.
Toes to Bar:
Scale up to
any # of TTB
(Rings) or a
mix of any variation
or perform Toes
to Rig.