Announcements
EVENTS:
*BroYoga – Sat, 8/23 at 11:15am
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE:
Monday, 8/4 – Back Squat % / (12) AMRAP
Tuesday, 8/5 – (20) 4:00 ON/2:00 OFF x 4R
Wednesday, 8/6 – For Time
Thursday, 8/7 – “Partner Style” – ACTIVE RECOVERY
Friday, 8/8 – Deadlift % / (13) AMRAP
Saturday, 8/9 – 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
HSPU, S2O, Toes to Bar, and Jump Rope (Time)
(30) For Time /
Goal: Sub 23
Perform a Parking
Lot Run every time
you break on the
Toes to Bar! *Break
up DB Presses as
needed but evenly.
Competitor:
25 HS PUSH UPS
10/10 DB S2O 65/45
50 DOUBLE UNDER’S
30 TOES TO BAR
50 DOUBLE UNDER’S
10/10 DB S2O
50 DOUBLE UNDER’S
30 TOES TO BAR
50 DOUBLE UNDER’S
10/10 DB S2O
25 HS PUSH UPS
Rx: 50/35 *
25 TOES TO BAR
Performance: 35/20
75 SINGLES *
30 H-KNEE RAISES
30 HAND RELEASE
PUSH UPS (in place
of HSPU)
Modifications:
Running: See
Run MOD options
at the WB.
HS Push Ups:
Scale up to
any variation
(HS 2 sec Hold,
Assisted, Box
or Ground Pike
Push Up.
DB S2O: Scale
the load.
Dubs: Scale up
to Dub attempts
or a mix of
Singles & Dubs,
or 120 Toe Taps
or 9/7 (any)
Machine.
Toes to Bar:
Scale the # of
reps (TTB or Rings),
but you must run
twice for each set.
Attempts count,
or perform Toes
to Rig (BF Sit Ups)
– running twice each
set.