“12 Days of CrossFit”
Lowry CrossFit – CrossFit
Christmas Eve (12/24) Schedule. Please register for class times on Wodify (9 person cap).
“12 Days of CrossFit”
6:00am- Open Gym
7:30am- WOD
9:00am- WOD
10:30am- WOD
12:00pm- Open Gym
3:00pm- Open Gym
*All other classes canceled. Please reach out for any one off requests. Please stay within allotted time slots.
Christmas Day ( Friday, 12/25): Closed.
MC: “12 Days of CrossFit 2020” (Time)
“12 Days of CrossFit”
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 TTB
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings
10 AbMat Sit-Ups
11 Wallballs
12 Cal Assault Bike or Row
Barbell – 135 / 95 lb
Box – 24″/20″
Kettlebell – 53 / 35 lb
Wallball – 20 / 14 lb
Stimulus
– Conditioning Category: Grind
– Today we have a unique format, blending a rounds for time with a chipper format.
– It will flow as follows:
1 Thruster
2 HPC, 1 Thruster
3 DL, 2 HPC, 1 Thruster
4 Burpees, 3 DL, 2 HPC, 1 Thruster
And we’ll continue that flow, with 5, 6, 7, all the way until the final round that starts with the 12 calorie erg bike.
– On the barbell, we’re looking for the moderate load. Focusing in on the most challenging movement of the group, the thruster, let’s choose a weight we feel confident we could cycle for 12+ reps unbroken when fresh.