Announcements
*Friendly Reminder, Please wipe down & put away all of your equipment after your WOD. –
This includes sweat and chalk marks on the floor and on machines. TYSM!
*EVENTS:
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/14 – Front Squats % / AMRAP
Tuesday, 7/15 – 5:00 ON / 2:00 OFF X 4R
Wednesday, 7/16 – Shoulder Press % / AMRAP 7 x 2
Thursday, 7/17 – For Time
Friday, 7/18 – 4 Rounds For Time
Saturday, 7/19 – 9 Rounds For Time
*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, Rope Climbs, K Swings, and Lunges (Time)
(32) For Time /
Goal: Sub 23
Competitor:
2 LEGLESS ROPE CLIMBS
12 ALT. PISTOL SQUATS
12 KB OH SWINGS 70/53
*MACHINE WORK
RD 1: 400 M RUN
RD 2: 12/9 ECHO BIKE
RD 3: 250/200 M ROW
RD 4: 500/400 M BIKE ERG
RD 5: 250/200 M SKI ERG
Rx:
12 KB SWINGS 53/35
16 JUMPING LUNGES
2 ROPE CLIMBS
*MACHINE WORK
Performance:
35/20 KB
1 ROPE CLIMB PER RD
OR 10 STRICT R-ROWS
16 JUMPING LUNGES
*Follow C Machines
Modifications:
Rope Climbs:
Perform a partial
Rope Climb,
1 or 2 Knotted
R.C.or 4 Lay to
Stand R.C. (based
on availability).
Jumping Lunges:
Perform traditional
Lunges (any style or
assisted using Rings
or onto a BP) or
Air Squats.
KB Swings:
Scale the load
or perform Russian
KB Swings.
Machine Work:
Scale as needed.
Chat w/your coach!