Announcements
The 2025 CrossFit Open is February 29th – March 18th. Go to games.crrossfit.com to sign-up. ALL LEVELS WELCOME!
Search: The CrossFit Open explained & What is the CrossFit Open to learn more – ONLY $20!
*BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE:
Monday, 2/3 – (30) For Time
Tuesday, 2/4 – (12) :90 Sec On / :30 Off x 6R / (15) 5×1 Clean & Jerk Complex
Wednesday, 2/5 – (30) For Time
Thursday, 2/6 – (30) For Time – ACTIVE RECOVERY
Friday, 2/7 – (15) 3R Pause Back Squats / (10) AMRAP
Saturday, 2/8 – (30) HYROX Style PARTNER WOD
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). Thank You!
Crossfit LPF – CrossFit
TTB, C&J, Thrusters, and Jump Rope (AMRAP – Reps)
A/B Clock: 30
(12) :90 sec ON/ :30 OFF
X 6 Rounds /
Goal: 200 – 400+ Dubs
*Deduct the rest period
(2:30) from your overall
time. Total Jump Rope
= your score.
Competitor:
8 TOES TO BAR
4 POWER CLEAN & JERK 135/95
2 THRUSTERS
*(AMRAP) DOUBLE UNDER’S
Rx: 115/75
Performance: 95/65
Modifications:
Toes to Bar: Scale up
TTB (Rings) or a mix or
Toes to Rig.
Clean & Jerks: Scale
the load, or Hang
Power Clean & Jerks
or use 2 DB’s.
Thruster’s: Scale
the load or use
2 DB’s.
Dubs: Scale up
to any number
of Dub attempts or
a mix or MAX Ski Erg.
3:00 transition into
the B workout…
Clean & Jerk Complex (Weight)
(15) Work up to a
heavy 5×1 BB Complex
for the day. Add weight
based on feel. Partner
up!
5X1 BB Complex –
Warm up to a moderately
heavy weight them perform
5 sets at that weight. Do not
MAX out. Form over weight.
Rest as needed between sets.
2 SQUAT CLEANS +
1 SHOULDER TO OVERHEAD
*Squat are singles ONLY,
do not go UB. Perform 1
Squat Clean, rest 3-5 sec
then perform 1 Squat +
1 Shoulder to OH.
SCALE DOWN:
2 POWER CLEANS +
1 SHOULDER TO OVERHEAD
STRENGTH ALTERNATIVE:
AMRAP
9 Power Cleans
9/7 Cal (any machine)
7 Shoulder to OH
7/5 Cal (any Machine)
P-Lot Farmers Carry