Lowry CrossFit – CrossFit
Friday- 12/24- Christmas Eve
6:00am: Open Gym
7:30am: Open Gym
9:00am: 12 Days of Xmas WOD
10:00am- 12:00pm: Open Gym
**all other classes canceled
Saturday- 12/25- Christmas Day
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “12 Days of Christmas (CT)” (Time)
1 Thruster 135 / 95 lb
2 Hang Power Cleans 135 / 95 lb
3 Deadlifts 135 / 95 lb
5 Toes to Bar
6 Box Jumps (24″/20″)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 53 / 35 lb
10 GHD Sit-ups or weighted Sit-Ups
11 Wallballs 20 / 14 lb(10/9ft.)
12 Calorie Assault Bike
BRIEF: This WOD is a Christmas Eve tradition for CompTrain.
The workout flows in the same order as the song “12 Days of Christmas”:
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed
BARBELL MOVEMENTS: One barbell weight for all movements. Unbroken sets each time through.
KETTLEBELL SWINGS & WALLBALLS: Unbroken sets.
TOES TO BAR & HAND RELEASE PUSH-UPS: 1-2 sets max each time through.
REVERSE LUNGES: No weight, alternating legs every rep (4 each side).
BOX JUMPS & BURPEES: Stand to full extension at the top of each rep.
– It’s easy to move fast early on, but the workout slows down as the reps accumulate. Be methodical from the start in order to preserve our efforts for later into the workout.
– Move at a speed on the bodyweight movements that allows you to thrive on the more difficult movements.
– Movements to Slow Down, But Keep Moving On: Sit-ups, Lunges, Burpees, Box Jumps, Bike
– Movements to Push Through: All Weighted Movements, Toes to Bar, Hand Release Push-ups