Announcements
WOD’s – Week at a Glance:
*This week, we will begin a NEW Micro Cycle of % work!
Monday, 9/30 – Back Squats for % / (10) AMRAP
Tuesday, 9/24 – (10) AMRAP / (8) AMRAP / (6) AMRAP
Wednesday 9/25 – Deadlifts for % / (12) 4 Rounds For Time
Thursday 9/26 – (26) Active Recovery
Friday, 9/27 – (30) For Time
Saturday, 9/28 – “Bring a Friend Day” – (24) AMRAP
Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Running, DB Snatches, and Wall Walks (AMRAP – Rounds and Reps)
A/B/C Clock: 28
(10) AMRAP /
Goal: 3R-4R+
*Buy-In: 800 M RUN
Competitor:
12 ALT. S/A DEVIL PRESS’ 65/45
HS WALKS (pillar to pillar x2)
Rx:
12 ALT. S/A DEVIL PRESS’ 50/35
3 WALL WALKS
Performance:
12 ALT. S/A DEVIL PRESS’ 35/20 +/-
3 “PARTIAL” WALL WALKS
OR 6 WALL PLANKS (3 sec hold)
Modifications:
Running: 1000/800 M Row,
1500/1200 M Bike Erg or
Scale the Run to 400 M
Devils Press: Scale
the load or DB Up/Down
+ Power Snatch
Wall Walks: Scale up to 3, 2
or 1 Wall Walks (as close as
possible to the wall, but be
safe) or one of the above
or 8 C2G Walk Outs.
REST 2:00 then move
onto the B workout…
Running, Push Press, and Burpees (AMRAP – Rounds and Reps)
(8) AMRAP /
Goal: 3R-4R+
*Buy In: 400 M RUN
Competitor:
9 PUSH PRESS 135/95
9 “BAR-F” BURPEES OTB
Rx:
9 PUSH PRESS 115/75
9 “BAR-F” BURPEES OTB
Performance:
9 PUSH PRESS 95/65+/-
9 “BAR-F” BURPEES OTB
Modifications:
Running: 500/400 M Row,
1000/800 M Bike Erg or
Scale the Run to 200 M
Push Press: Scale the
load or use 2 DB’s
BF Burpees: Up/Down
+ Hop Over or Step Over
REST 2:00 then move onto
the C workout…
Running, DB Hang Power Clean & Jerk, and Burpees (AMRAP – Rounds and Reps)
(6) AMRAP /
Goal: 2R-3R+
*Buy In: 200 M RUN
Competitor:
6/6 (1) DB HANG POWER CJ 65/45
6 LAT DBL BAR HOP BURPEE (DB)
Rx:
6/6 (1) DB HANG POWER CJ 50/35
6 LAT DBL BAR HOP BURPEE (DB)
Performance:
6/6 (1) DB HANG POWER CJ 35/20 +/-
6 LAT DOUBLE HOP BURPEE (DB)
Modifications:
Running: 250/200 M Row,
750/650 M Bike Erg or
Scale the Run to Parking
Lot
DB Hang Power CJ:
Scale the load
Burpees OTDB: