CrossFit – Thu, Sep 21


CrossFit – Thu, Sep 21

Lowry CrossFit – CrossFit

Bulletin Board

Thursday is an active recovery or rest day in our programming. An active recovery WOD will be posted, but class time will be run as open gym and can also be used as a make up day.

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.


Thursday 30 Mobility

2:00 Child’s Pose

2:00 Shoulder to Floor (1:00 Each Side)

2:00 Wrist Stretches

2:00 Kneeling Front Rack Stretch

2:00 Down Dog

2:00 Couch Stretch (Each Side)

2:00 Pigeon Pose (Each Side)

2:00 Spiderman Hold (Each Side)

2:00 Frog Stretch

2:00 Straddle Stretch

“Waiting List” (Time)

3 Rounds For Time (30 Minute Cap):

800 Meter Run

50 Sit-ups

30 Push-ups

100 Double Unders

– Overview: Athletes will be challenged to pace themselves throughout this workout so that each round is completed in roughly the same amount of time. The major goal here is to just stay moving.

– Run: Should be completed in 4:30 or less.

– Sit-Ups: Should be completed in 1:30 or less.

– Push-Ups: Should be completed in 2:00 or less.

– Double Unders: Should be completed in 2:00 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.


200 Meter Run

5 Sit-ups

5 Push-ups

10 Double Unders



– Reduce Distance

– 4:30 Time Cap

– 1,000/900m Row

– 800/720m Ski

– 2,000/1,800m Bike

– 600m Air Run


– Reduce Reps

– Hollow Rocks


– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press


– Reduce Reps

– 1.5x Single Unders

– 100 Plate Hops

– 90s Effort On Any Machine