FRIDAY 9.11.20


FRIDAY 9.11.20

Lowry CrossFit – CrossFit

Please continue to register for classes on the wodify app.

View Public Whiteboard

1: Metcon (Time)

Strict Gymnastics


Strict Pull-Ups

Strict Toes to Bar

Strict Ring Dips

– Our “Gymnasty” cycle continues with more strict pull-ups, toes to bar and ring dips.

– Muscle failure is a real possibility here, so we need to plan accordingly and/or reduce reps if needed.

– We want to get each of rounds sets done in about 3 sets each movement

2: Metcon (Weight)

Olympic Heavy

On the minute for max load:

1 Barbell Thruster
10 min cap

Females start at 85lbs and climb by 5lb per round

Males start at 115lb and climb by 10lb per round


-This strength ladder will consist of 1 thrusters every minute (10 min cap)

– The workout will continue until we cannot make the lift within the minute provided

– We will take these reps from the floor

MC: “Always Remembered” (Time)

“Always Remembered”


Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 MU’s

11 Bear Complexes (95/65)

2977 Meter Row “Cash Out”


“Always Remembered”

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (155/105)

2977 Meter Row “Cash Out”

– Today’s workout honors those who lost their lives in the terrorist attacks on September 11, 2001.

-Only one partner will at a time, the total volume is split in half and all the stations must be completed before moving on to the next.

Bear Complex

– The Bear Complex starts from the ground and sees us pass through a power clean, to a front squat, to a push press, to a back squat, to a back rack push press.

– These movements can be smoothed out and connected to become a squat clean thruster into a back rack thruster.