Announcements
*EVENTS:
Annual In-House TEAM WOD & Potluck Social: Fri, 12/12 (5PM-8PM) – ALL LEVELS.. Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31.
Week at a Glance: This is our last week of 1RM’s!
Mon, 10/20- 1 Rep MAX Front Squat / 3 Rounds For Time – Inspired by Wodapalooza OCQ Workout #3
Tue, 10/21 – 5:00 ON / 2:00 ON x 4R
Wed, 10/22 – 1 Rep MAX Shoulder Press / 4 Rounds For Time
Thur, 10/23 – Active Recovery
Fri, 10/24- For Time “Reverse Kalsu” / 1 Rep MAX Clean & Jerk
Sat, 10/25 – 4 Rounds For Time
*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
Machines, Cleans, Box Jump Overs, and Toes to Bar (AMRAP – Rounds and Reps)
(26) 5:00 ON/2:00 OFF
X 4 Rounds /
Goal: 7R-9R+
*Score is Total
rounds + reps.
Continue where
you left off.
Competitor:
B/I : MACHINE WORK
3 POWER CLEANS 205/145
5 BOX J/O “30/20
7 TOES TO BAR
RD 1: 500/400 M SKI
RD2: 1000/800 M BIKE ERG
RD 3: 500/400 M ROW
RD 4: 24/18 CAL ECHO BIKE
Rx: 185/125 BB
“24/20 BOX
BIKE ERG/ROW/ECHO/SKI
Performance:
135/95 +/- BB
“24/20 BOX
ROW/ECHO/SKI/BIKE ERG
Modifications:
Machine Work:
Adjust the work
as needed. Chat
w/your coach.
Power Cleans:
Scale the load
or perform Hang
Power Cleans
(BB or 2 DB’s)
Box Jump Over’s:
Scale the Box
height or jump
onto stacked
plates or perform
20 Toe Taps
(plates) or Step
Up & Over’s.
Toes to Bar:
Scale up to TTB
(Ring) attempts
or a mix of any
variation or Toes
to Rig (BFSU).