Announcements
Friendly Reminder, Please cancel your class before the 1 hour mark. If you are checked in for class but not present, your reservation will be canceled.
*EVENTS:
BroYoga: Sat, 5/24 (11:15AM)
MURPH Mon, 5/26 (AM ONLY)
HYROX RACE – HEW Delray Beach, Sat, 6/7 (10AM) – $25pp (eventbrite.com)
FREE Rope Climb/Dub workshop Sat, 6/14 (11:15AM)
WEEK AT A GLANCE:
Monday, 5/19 – For Time / 1RM Squat Clean
Tuesday, 5/20 – 3 Intervals For Time (5/7/9) – CFHQ WOD
Wednesday, 5/21 – Back Squat % / For Time
Thursday, 5/22 – ACTIVE RECOVERY – French Throwdown WOD 1
Friday, 5/23 – For Time / Snatch Complex
Saturday, 5/24 – For Time
*Please wipe down & put away all of your equipment after your WOD, machines included. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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
Running, Pull Ups, Deadlifts, Box Jumps (AMRAP – Rounds and Reps)
(21) 3 Intervals For Time
/ Goal: Sub 16
Courtesy of “CrossFit”
WOD (5/16/25).
Deduct total Rest
from your overall
time (score).
Competitor:
5:00 Clock:
*B/I: 200 M RUN
Then, 2 RDS of:
3 BAR MUSCLE UPS
6 DEADLIFTS 225/155
9 BOX JUMPS “30/24
*REST (Remaining Time)
7:00 Clock:
*B/I: 400 M RUN
Then, 3 RDS of:
3 BAR MUSCLE UPS
6 DEADLIFTS
9 BOX JUMPS
*REST (Remaining Time)
9:00 Clock:
*B/I: 800 M RUN
Then, 4 RDS of:
3 BAR MUSCLE UPS
6 DEADLIFTS
9 BOX JUMPS
Rx: 205/145 * “24/20 Box
6 C2B PULL UPS
OR 9 PULL UPS
Performance:
155/105 +/- * “24/20 Box
6 PULL UPS OR
9 JUMPING PULL UPS
Modifications:
Run: Parking Lot
Run, 250/200 M Row
or 750/650 M Bike
Erg.
Deadlifts: Scale
the load or perform
KB Deadlifts.
Box Jumps: Scale
the box height or
jump onto stacked
BP’s or perform 36
Alt. Toe Taps on s
tacked BP’s or 9
Step Up & Over’s.
Pull Ups: Scale up
to any number of Rx
reps or a mix of Rxx /
Jumping Pull Ups
or 12 (9) Strict Ring
Rows.