Lowry CrossFit – CrossFit

LCF will be closed indefinitely. For those who have home gyms or borrowed equipment, the regularly schedule programming will be available. There will also be a bodyweight workout as an option. Equipment rental is available, please reach out to me if you are interested. Thank you for your unwavering support.

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1: “Beast Builder Benchmark 2.5.20” (AMRAP – Rounds and Reps)

AMRAP 3 minutes

rest 3 minutes

AMRAP 3 minutes


3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)
1 “Macho Man” Complex:

3 Power Cleans

3 Front Squats

3 Jerks


Repeating from the start of the cycle

In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On

You’ll work as far as you can in the first three minutes, noting where you left off

After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work

For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes

You can even pick up in the middle of a round, it doesn’t have to be a fully completed round

“Macho Man” sets do not have to be completed unbroken

You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient

The weight selection should feel as follows:

Bars 1-2: Light

Bars 3-4: Moderate

Bars 5-6: Heavier

You final score is total completed rounds and reps of “Macho Man”

If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out

MC: “Dirty 30” (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double Unders


“Dirty 30” is a long grind of a workout that includes a little bit of everything

We expect the 370 total reps to take between 20-30 minutes to complete.

***Do a 100 DU’s instead of 30.

200 single unders.

MC2: “Three-Peat” (No equipment) (3 Rounds for time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

Coupling running with a few of our odd-object movements

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Score will be 3 separate times, SugarWOD will add them together for total time of completion