Announcements
EVENTS:
SAVE THE DATE! Our annual In-House TEAM Comp is Friday, 12/12 (5PM-8PM) – ALL LEVELS WELCOME.
Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female OR Top 2 TEAM’s wins a prize.
Note: You must WOD in your costume to win!
Week at a Glance: Our 1RM post % work starts this week!
Mon, 10/13 – 1 Rep MAX Back Squat / (9) AMRAP
Tue, 10/14 – 5:00 ON / 2:00 ON x 4R
Wed, 10/15 – 1 Rep MAX Deadlift / (9) AMRAP – Wodapalooza Online Qualifier (WOD 2)
Thur, 10/16 – E3MOM x 5 (Running) / For Time (Machine Work)
Fri, 10/17 – 6 Rounds For Time / (Remaining Time) 5 Rep Overhead Squat
Sat, 10/18 – PARTNER WOD For Time
Office Hours: 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
Deadlfit (Weight)
A/B Clock: 27
(15) Work up to
a 1RM Deadlift
for the day. Add
weight based on
feel. Partner up!
Warm Up: 5-5-3-
3-1…
SCALE DOWN:
3 Rep Deadlift
STRENGTH ALT.:
3R or AMRAP
20 KB High Pulls
(w/strike)
60 Shoulder Taps
50 WB Russian Twists
9/7 (any) Machine
3:00 transition
into the B workout…
Deadlift, Hang Power Clean, S2O, and Double Unders (AMRAP – Rounds and Reps)
(9) AMRAP /
Goal: 7R+
*Wodapalooza Online Qualifier
WOD 2 — Increase BB reps
by 1 rep each round (1/1/1,
2/2/2, 3/3/3, etc.). Break
as needed.
+1 DEADLIFT
+1 HANG POWER CLEAN
+1 SHOULDER-TO-OVERHEAD
45 DOUBLE UNDER’S
Rx: 135/95
Performance: 95/65 +/- BB
60 SINGLE UNDER’S
Modifications:
BB Work: Scale the
weight as needed.
Ok to use 2 BB’s or
1 BB / 1 KB for the
DL’s.
Dubs: Scale up
to Dub attempts
or a mix of Dubs /
Singles or perform
90 Toe Taps on a
plate or 6/4 Cal
(any machine).