Announcements
Happy Holidays Members! We want to wish you a blessed time with your friends & family. Note: Our holiday schedule has been updated in Wodify. Please do not come to the gym without a reservation. Reserve your classes soon.
*Thank you for donating towards our “Christmas Express Toy Drive”. Our “Winter Clothing Drive” ends on 12/30. The drop is in the warm-up area. Please donate.. 😉
WEEK AT A GLANCE: This is the last week of our strength cycle. We will 1RM starting the week of 1/6.
Monday, 12/23 – Shoulder Press % / (15) E4MOM
Tuesday, 12/24 – (45) “12 Bars of Christmas” (Alternatives will be offered)
Wednesday, 12/25 – We are closed on Christmas Day.
Thursday 12/26 – (15) Front Squat % / (12) For Time
Friday, 12/27 – (10) EMOM / (15) For Time
Saturday, 12/28 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
12 Bars of Christmas (Time)
(40) For Time /
Goal: Sub 32:00
“12 BARS OF CHRISTMAS” 🎄
Start with 1 Deadlift & progress
through the WOD just like the
song 🎶 *See example below…
• Due to time cap, please come
early & start warming up on
your own (machine / mobility).
Please do not come to the
gym without a reservation.
Rx:
1 DEADLIFT 95/65
2 HANG POWER CLEANS
3 FRONT SQUATS
4 SHOULDER PRESS
5 BACK SQUATS
6 PUSH PRESS
7 THRUSTERS
8 SQUAT CLEANS
9 PUSH JERKS
10 HANG POWER SNATCHES
11 OVERHEAD SQUATS
12 SUMO DEADLIFT HIGH
PULLS
Performance: 75/55+
WOD EXAMPLE:
RD1: 1 Deadlift
RD2: 2 HP Cleans +
1 Deadlift
RD3: 3 Front Squats +
2 HP Cleans + 1 Deadlift..
Alternatives: Choose a
weight that will allow
you to finish!
• Partner WOD (break-up
any way).
• Use 2 DB’s as needed.
• Any squat variation is ok
(even 2(1) DB Front Squat,
Air Squat, Box Squat, quarter
Squat)
•Perform Power or Hang
Power Cleans instead of
Squat Cleans, Snatches.
ALTERNATIVE WOD:
AMRAP 35
12 DEADLIFTS
12 HANG POWER CLEANS
12 FRONT SQUATS
12 SHOULDER TO OH
12 BACK SQUATS
12 HANG POWER SNATCHES
12 SUMO DEADLIFT HP
24 ABMAT BF SIT UPS
PARKING LOT RUN