Announcements
***Important! Please Do Not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
EVENTS:
*Our CF Open T-shirt sale ends “Thur, 2/12” – See order form at the Coaches stand. Don’t miss out!
*Sign up for our Toes to Bar / Double Under’s Workshop w/Coach Jeanine in Wodify (Sat, 2/21 – 11:15AM).
*Go to games.crossfit.com to register for the CF Open (All Levels)!
Week at a Glance:
Mon, 2/9 – (30) For Time – CrossFit.com WOD 260131 / (Remaining Time) Clean Complex
Tue, 2/10 – (12) Shoulder to OH Complex / (15) 4 Rounds For Time
Wed, 2/11 -(30) For Time
Thur, 2/12 -(35) Partner Cardio
Fri, 2/13 – (12) OH Squat / Snatch Complex / (12) For Time – CrossFit Open 25.2 (22.3 REPEAT)
Sat, 2/14 – (30) For Time
Support: 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
Machines, Running, and Farmers Carry (Time)
(37) For Time /
Goal: Sub 32
*Partner WOD –
Split Cals any way.
1 Machine per team.
1 Athlete performs
the Farmer’s Carry
while the other
performs the Run
(Ball) simultaneously
– Athletes choose who
Runs vs.Farmers
Carry.
100/80 CAL ROW
PL FARMERS CARRY
200 M RUN (BALL)
80/60 CAL ECHO
PL FARMERS CARRY
200 M RUN (BALL)
80/60 CAL SKI ERG
PL FARMERS CARRY
200 M RUN (BALL)
80/60 CAL BIKE ERG
PL FARMERS CARRY
200 M RUN (BALL)
Competitor:
65/45 DB * 50/30 MB
Rx:
50/35 DB * 40/20 MB
Performance:
35/20 DB * 30/15 MB
Modifications:
Scale the Cals as
needed.
Running: Run
w/out a Ball or
See Run MOD’s
at the Coaches
stand or replace
Run w/25 BF Sit
Ups with or
without a WB.