Announcements
EVENTS:
VETERANS DAY , 11/11 – Hero WOD “CHAD”
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/10 – 5 Rounds For Time / For Time
Tue, 11/11 – Hero WOD “CHAD”.. alternatives will be offered.
Wed, 11/12 – (10) “Snatch” EMOM / 2:00 ON/1:00 x 5 Rounds
Thur, 11/13 – Active Recovery-ish.. PARTNER WOD
Fri, 11/14 – “Clean/Squat/STOH” BB Complex / (12) AMRAP
Sat, 11/15 – (11) AMRAP / (9) AMRAP
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Chad (Time)
(45) For Time /
Goal: Have Fun 🤩
HAPPY VETERANS DAY 🇺🇸
CrossFit.com HERO WOD
“CHAD”
Competitor:
1000 ALT. STEP UPS
“20 BOX –
45/35 LB RUCK SACK
Rx:
1000 ALT. BOX STEP
UPS “20 BOX –
20/14lb. WEIGHTED VEST
Performance:
1000 ALT. BOX STEP
UPS “20 BOX
*Choose your option:
NO WEIGHT
PARTNER STYLE
750 BOX STEP UPS
500 BOX STEP UPS
ALTERNATIVE WOD:
(30) AMRAP
200 M Run
20 Alt. Step Ups
20 Double Under’s
or 40 Single Under’s
20 BF Sit Ups
20 Double Under’s
or 40 Single Under’s
CHAD (Time)
1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here