Tuesday 1/5/2016

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Body Fat Testing
Body Composition Challenge

Jan 11th 4pm-7:30pm

Body Fat Test of SW Florida will be at the box to administer their body fat testing to anyone who would like to participate. The fee is $107 and you must sign up and pay to them via the link below. This is a 10 minute session and will be completely private and discrete. The body composition challenge will include a retest in 60 days. You must read the instructions on the linked page below however because this is far more than just getting measured with a tape. You are welcome to invite any family or friends to register. They do not have to be a CFLWR member to register for the testing.

They will provide you with a detailed report and analysis of what they find and this will help us establish how much you should be consuming on a daily basis.

Crossfit LWR – Body Fat Testing


Fitness: OHS (5-5-5-5-5)
Rx: OHS (5-3-3-1-1)
Fitness: For time,
Ring row
Rx: For time,
OHS (95/63)
Pull Ups
Scaled Elite: For time,
OHS (115/73)
C2B Pull Ups



Fitness: For SWOD, use the 5 x 5 to become more proficient in the OH Squat. If they are able to challenge the load then let them do that, otherwise keep it conservative.

Beyond Rxd and Rxd: Challenge the load in the SWOD, increase weight each round but make sure you don’t start out too conservative on the first set.

Rest 2-3min between sets.



should be able to be done unbroken. You may need to break up the pullups, but ideally not.

Scale load and pullups accordingly.


Use an empty barbell or even PVC for OHS in WOD. Sub to front squats or air squats if needed. Make the ring rows hard, don’t neglect this movement!.

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