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
9/11 Memorial WOD (Time)
(32) For time /
Goal: Sub 27
9/11/01 Memorial WOD 🇺🇸
Repeat from 9/11/24
*C: Pull Ups has been
revised to C2B.
Competitor:
• 500 M ROW
9 DEADLIFTS 135/95
9 C2B PULL UPS
9 POWER CLEANS
9 TOES TO BAR
9 HANG POWER CLEANS
9 C2B PULL UPS
9 THRUSTERS
9 TOES TO BAR
9 SUMO DEADLIFT HIGH PULLS
• 1001 M BIKE ERG
11 DEADLIFTS
11 C2B PULL UPS
11 POWER CLEANS
11 TOES TO BAR
11 HANG POWER CLEANS
11 C2B PULL UPS
11 THRUSTERS
11 TOES TO BAR
11 SUMO DEADLIFT HIGH PULLS
• 500 M SKI ERG
Rx: 115/75 •
PULL UPS
SKI ERG/ROW/BIKE ERG
Performance:
75/55+
• BIKE ERG/SKI ERG/ROW
• JUMPING PULL UPS /
HANGING KNEE RAISES
Modifications:
Scale the loads or
modify to 2 DB / KB .
Pull Ups: Scale up to
a mix of attempts and
Jumping Pull Ups
or Ring Rows.
Toes to Bar: Scale up
to a mix of attempts /
Hanging Knee Raises
or Toes to Rig (BF Sit Ups).
Adjust the machine
work as needed. Chat
with your coach.