Announcements
*EVENTS:
Labor Day Partner WOD – Sat, 9/1 – AM Classes Only!
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/1 – Labor Day Partner WOD – 9 Rounds For Time
Tuesday, 9/2 – For Time
Wednesday, 9/3 – Front Squats % / (10) AMRAP
Thursday, 9/4 – For Time
Friday, 9/5 – Shoulder Press % / (13) AMRAP
Saturday, 9/6 – Bring A Friend Day “Partner WOD” For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Wall Walks, DB Snatch, Toes To Bar, and Machines (Time)
(32) For Time /
Goal: Sub 27
*Handstand Walk:
Cone to Cone = 1
Competitor:
4 HANDSTAND WALKS
18 ALT DB SNATCH 65/45
21 TOES TO BAR
1000/800 M ROW
-REST 1:00-
3 HANDSTAND WALKS
15 ALT DB SNATCH
18 TOES TO BAR
36/27 CAL ECHO BIKE
-REST 1:00 –
2 HANDSTAND WALKS
12 ALT DB SNATCH
15 TOES TO BAR
500/400 M SKI ERG
-REST 1:00 –
1 HANDSTAND WALK
9 ALT DB SNATCH
12 TOES TO BAR
500/400 M BIKE ERG
Rx: 50/35 DB
18-15-12-9 TOES TO BAR
4/3/2/1 WALL WALKS
RD 1: 48/36 ECHO BIKE
RD 2: 750/600 M SKI ERG
RD 3: 1000/800 M BIKE ERG
RD 4: 250/200 M ROW
Performance: 35/20 DB
2-2-1-1 W.W. OR
4-3-2-1 PARTIAL W.W.
21-15-12-9 HKR
RD 1: 1000/800 M SKI ERG
RD 2: 1500/1200 M BIKE ERG
RD 3: 500/400 M ROW
RD 4: 12/9 CAL ECHO BIKE
Modifications:
Wall Walks: 8-6-4-2
C2G Walk Outs
DB Snatches:
Scale the load
or perform Hang
Power Snatches.
Toes to Bar:
Scale up to TTB
(Rings) or a mix
of any variation
or Toes to Rig.
Machine Work:
Adjust the work
as needed or chat
w/your Coach.