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
Shoulder Press (Weight)
A/B Clock: 30 min
(12) Work up to
a 1RM Shoulder Press
for the day. Add
weight based on
feel. Partner up!
Warm Up: 5-5-3-
3-1…
SCALE DOWN:
3 Rep SHOULDER PRESS
STRENGTH ALT.:
3R or AMRAP
16 Alt. 2 DB Strict Press
16 Hop Over’s (the DB)
32 Shoulder Taps
16 Hop Over’s
32 Crunches
3:00 transition
into the B workout
Workout (Time)
(15) 4 ROUNDS FOR TIME /
Goal: Sub 12
Competitor:
50 DOUBLE UNDER’S
25 WALL BALLS 30/20
15 KB SWINGS 70/53
Rx:
20/14 WB * 53/35 KB
Performance:
14/12 WB * 35/25 KB
75 SINGLE UNDER’S
Modifications:
Dubs: Scale up
to Dub attempts
(1:00) or a mix of
Dubs / Singles or
perform 120 Toe
Taps (plates) or
7/5 Cal (any) machine.
Wall Ball Shots:
Scale the load
(MOD: Use a box)
KB Swings:
Scale the load
or perform
Russian Swings.