FRIDAY 10.12.18
Lowry CrossFit – CrossFit
This Saturday (10/13) we have 3 teams of 2 participating in the Festivus competition held at CrossFit Loop. Come cheer on and root for Liz Salisbury and Carol Diaz, Melissa Wood and Destiny Babb, Alex Miklin and Joshua Randels, as they tackle some tough WOD’s throughout the day. Below are their heat times. GO TEAM LCF!!
Gym Wives (Liz and Carolina)- 8:10am, 10:17am and 12:47pm
Taco-Saurus and Marga-Rex (Destiny and Mel)- 8:20am, 10:29am and 1:02pm
Blue Vikings (Josh and Alex)-9:10am, 11:29am and 2:17pm
CrossFit Loop
136 South Wilcox Street
Castle Rock 80104
WU: Warm-up (No Measure)
500M Row
Foam Roll
Coaches Choice
1: Squat Clean (CUSTOM)
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest
Not for Time: 3 Singles (92-94-96)
*Log 96%
MC: “Tripled Up” (AMRAP – Reps)
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish
EC1: Front Squat (CUSTOM)
EXTRA CREDIT
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%
*Log 92%
EC2: Metcon (Time)
EXTRA CREDIT #2
For Time:
50 Double Unders
21 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
9 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
21 Kipping Handstand Push-ups