Announcements
Members, Friendly Reminder.. Please wipe down & put away “all” of your equipment after your workout. This includes wiping down your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM..
***Congrats to Coreen, Casey, Andrea and Phil “Team WOD Squad” for coming in 2nd place (intermediate) at the Freakin Throwdown this weekend. WOO HOO!
WEEK AT A GLANCE:
NOTE: We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/14 – (15) 1RM Front Squat (rack) / (10) AMRAP
Tuesday, 4/15 – (30) For Time
Wednesday, 4/16 – (30) 4R For Time /
Thursday, 4/17 – (30) For Time
Friday, 4/18- (30) 5R For Time / (Remaining Time) 3R Overhead Squat
Saturday, 4/19 – (30) 5R For Time
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, Wall Balls, and Deadlifts (Time)
(27) 4 Rounds For Time /
Goal: Sub 20
*Rest :90 sec b/t rounds.
Your score includes rest.
400 M RUN
24 WALL BALL SHOTS 20/14
20-16-12-8
DEADLIFTS
Competitor:
20/14 WB
225/155 BB
Rx:
20/14 WB
205/145 BB
Performance:
14/12 +/- WB
155/105 +/- BB
Modifications:
Running:
500/400 M Row
or 1000/800 M
Bike Erg.
Wall Ball Shots:
Scale the load.
Deadlifts:
Scale the load
or use a KB.