WEDNESDAY 11.24.21


WEDNESDAY 11.24.21

Lowry CrossFit – CrossFit

Thanksgiving Schedule.

Wednesday 11.24.21
6:00am- WOD
7:30am- Open Gym
9:00am- WOD
12:00pm- Open gym
4:15pm- WOD
5:30pm- WOD
6:45pm- WOD

Thursday 11.25.21
9:00am- WOD
*all other classes canceled.

Friday 11.26.21
6:00am- Open Gym
7:30am- Open Gym
9:00am- Open Gym
4:15pm- WOD
*all other classes canceled.

Saturday 11.27.21
8:00am – WOD

— one offs, please reach out to me.

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

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WU: Warm-up (No Measure)

FOAM ROLL (5:00-10:00)

Target Any Sore Areas

MOBILITY (5:00-10:00)

1. Barbell Forearm Smash – 1:00/Side

2. Active Samson- 1:00

3. Active Spiderman – 1:00

4. KB Lat Smash – 1:00/Side

5. Laying Front Rack Stretch – 1:00


4 Rounds:

20s Banded Pull-Aparts

10s Rest


4 Rounds:

20s Plank Hold

10s Rest


4 Rounds:

20s Glute Bridges

10s Glute Bridge Hold


EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 8 High Box Jump Step-Downs + 8 Squat Jumps

Min 3: 5 Good Mornings + 5 Elbow Rotations + 5 Hang Muscle Cleans (Empty Barbell)


1: Metcon (Time)

20 Rounds [30 Minute Time Cap]:

15/10 AAB or 500M Bike Erg

30% Max Strict Pull-ups

*Be sure your pull-up PR is up to date.
INTENTION: While we want to complete our pull-ups unbroken for as long as we can, it is okay to break if/when needed. The bike will only give us about 1:00 of rest so gauge your pace based on how your pull-ups feel.

DAMPER: As high as possible while maintaining 75+ RPM.

PULL-UP STANDARD: Elbows lock in the bottom with head through. Chin clearly gets over the bar at the top.



– 500m On Any Bike

– 250m Row

– 200m Run

– 200m Ski

– 150m Air Run


– Reduce Percentage

– Banded Strict Pull-Ups

– Alternating Dumbbell Plank Rows

2: Deadlift (CUSTOM)

4 Sets of 10 @ 60% of 1RM Deadlift

1 Set of 10+ @ 60% of 1RM Deadlift

[Leave 2-3 Reps In The Tank On Max Set]

FLOW: Complete 4 sets of 10 unbroken deadlifts from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken deadlifts. This is essentially a “near max set.”

SCORE: Enter reps completed for the set of 10+

MC: “Tosh.Row” (Time)

3 Rounds For Time:

250 Meter Row + 3 Power Cleans

500 Meter Row + 5 Power Cleans

750 Meter Row + 7 Power Cleans

Barbell: 155 / 105 lb

Rest 1:1

ROW: 250m should take less than 1:15.

POWER CLEANS: Quick singles or sets. Each clean should take less than 5 seconds.

FLOW: Row 250m, then complete 3 power cleans. Record your time. Rest the amount of time that round took you (if it took 1:30, you’ll rest 1:30). At the end of the rest period, begin your 500m row, then complete 5 power cleans. Record your time. Rest the amount of time that round took you (if it took 3:00, you’ll rest 3:00). At the end of the rest period, begin your 750m row, then complete 7 power cleans. Record your time. Rest the amount of time that round took you (if it took 5:00, you’ll rest 5:00). Once you have completed these 3 intervals, you have completed round 1. Complete 2 more rounds then record your final time.

SCORE: Total time including rest.

– As the distances and reps increase each round, your intensity will decrease slightly on the row.

– Challenge yourself to hold onto the bar for sets today. Row only as fast as it will allow you to cycle the power cleans.

– Make the goal each round to meet or beat your time by even just 1 second on the previous round’s intervals. If the first interval in round 1 took you 1:30, see if you can complete the first interval in round 2 in 1:29.

– Have a something to record your times close by so you can do quick math between intervals.


– 500m Bike

– 200m Run

– 200m Ski

– 150m Air Run

– 15 x 10m Shuttles


– 1000m Bike

– 400m Run

– 400m Ski

– 300m Air Run

– 30 x 10m Shuttles


– 1500m Bike

– 600m Run

– 600m Ski

– 450m Air Run

– 45 x 10m Shuttles


– Reduce Load

– Reduce Reps

– Double Dumbbell

EC: Metcon (Distance)


[2 Sets]

6 Rounds:

2 Minutes Moderate

20 Seconds Rest

[Rest 1 Minute After 6 Rounds]
MODERATE: Run at roughly your 5k pace or 5-7 RPE.

FLOW: Complete 6 rounds of 2:00 at a moderate pace with 20s rest between. After 6 rounds, rest 1 minute. You’ll then complete another 6 rounds of 2:00 at a moderate pace with 20s rest between.

SCORE: Record the total meters accumulated each set. Overall score will be the sum total.