Aug. 21st - Aug. 27th

Monday, August 21, 2017

Happy birthday Jason T.
    
Thrusters 5 x 6
* perfect rowing between sets

Every 3:00 x 4 rounds
15 burpees
200m sprint
Goal sub :130 each round, with 1:30+ rest

Hollow hold 3x :30
Superman hold 3 x :45


Tuesday, August 22, 2017

Happy Birthday Jeannie S., Lisa C. & Trevor J.

1RM clean and jerk

Ring push-ups 5 x 15
Strict pull-ups 5 x 60%
Assault Bike 5 x :30 ME


Wednesday, August 23, 2017

“Christine”
3 rounds
500m row
12 body weight deadlifts (75% for women)
21 box jumps 20”

Good mornings 4 x 12
Plank hold 4 x :60


Thursday, August 24, 2017

Happy Birthday Becca B., Brad T. & Gared P. 

Push-press 4x 6
* 50ft heavy suitcase carry between sets

Team of 3
2k Ski
4k Bike

Complete 5 CTB / 1 muscle-up and 10 toes-to-bar after each rotation

Friday, August 25, 2017

Happy Birthday Shane B. 

20 burpee pull-ups
5 box jump overs
15 burpee pull-ups
5 box jump overs
10 burpee pull-ups
5 box jump overs
5 burpee pull-ups
5 box jump overs

4 rounds NFT
10 double kb squats
100m farmer carry
10 double kb push-press
100m farmer carry


Saturday, August, 26, 2017

Happy Birthday Roni L., Shauna L., & Bruce C. (8/27)
With a partner
1k row
100 walking lunges
1k row
100 jumping squats
1k row
50 HSPU
1k row
50 pull-ups

*men keep pace under 2:00/500m
*women keep pace under 2:20/500m
 

August 14 - August 19

CrossFit 101 Class: September 5, 6 and 7 from 5:15 – 6:15 am. The cost is $50 and will get you set up for a monthly membership. Email lindsey@crossfitflowermound.com to get registered.

Summer Sports Training: Thursday, August 17 is the last day of our Summer Sports Training. Our fall CrossFit Kids and CrossFit Teens programs will begin on Wednesday, September 6. Email lindsey@crossfitflowermound.com for more information.

 

Monday, August 14

A. Weighted Walking Lunges 2 x 20

OR Make-up 1RM Snatch

B. 20’s
20 Burpees to Reach
20 Calorie Ski
20 Box Jump Overs (24/20)

OR Make-up Fight Gone Good

 

Tuesday, August 15

Happy birthday Connor!

A. Muscle-up Practice

OR Make-up 1RM Push Press

B. AMRAP 15:00
9 Chest to Bar Pull-ups (9)
25ft Broad Jumps
15/11 Calorie Row (12/9)
25ft Broad Jumps

 

Wednesday, August 16

Happy birthday Kelli W.!

A. Handstand Push-ups 1RM x 3

OR Make-up 2RM Front Squat

B. EMOTM x 12
Odds: 20 Wall-balls
Evens: 10-13 Toes to bar
*UNBROKEN

OR Make-up Grace

 

Thursday, August 17

A. Strict Pull-ups + Kipping Pull-ups
6 x 50%
*Chest to Bars or Muscle-ups if possible

B. 3 Rounds:
18 Push Press (135/95, 115/75)
14 Hang Power Cleans
10 Deadlifts

OR Make-up 75 Calorie Row

 

Friday, August 18

Happy birthday Briz!

A. For time:
50 Thrusters (95/65, 75/55)
Rest 3:00
1k Run
Rest 3:00
100 KB Swings (53/35, 44/26)

 

Saturday, August 19

A. Back Squats
5 x 5

OR Make-up any missed strength test

B. 30-20-10
Toes to Bar
Hang Squat Snatches (95/65, 75/55)

August 7th - August 12th

Monday, August 7th, 2017
This is testing week!

Happy birthday Lesli W.!

Strength
Front Squat 2RM, compare to 4/5/17

Conditioning
Partner Relay
3 Rounds
200m OH plate carry
15 burpees to a plate
20 OH plate lunges

Tuesday, August 8th, 2017

Happy Birthday Pete B. & Jeannette R!

Conditioning
Fight Gone Good, compare to 6/11/16
3 rounds of max reps in: 60
Wallballs 20/14
Power cleans 75/55
Box Jumps 20”
Push-press 75/55
Rowing for Calories
Rest

Wednesday, August 9th, 2017

Happy Birthday Michael R. & Mia Harris!

Strength
Snatch 1RM, compare to 4/15/17

Conditioning
75 calorie row, compare to 4/4/17

Thursday, August 10th, 2017

Skill
Max pull-ups x 3, begin a set every 4:00, compare to 4/7/17

Conditioning
“Grace “, compare to 4/11/17
30 clean and jerks 135/95


Friday, August 11th, 2017

Happy Birthday Ally Jones!

Strength
Push-press 1RM, compare to 3/1/17

Condtioning
“Cindy”, compare to 4/6/17
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Saturday, August 12th, 2017

Happy Birthday Sam A (13th), & Bri C. (13th)!

Make-up missed test from the week
 

July 31 - August 5

Join us for our next 101 Class- August 7, 8 and 10 from 6:00 – 7:00 PM. Cost is $50 and gets you get up to join our community! Email lindsey@crossfitflowermound.com for more information or to get registered.

Monday, July 31

Happy birthday Joel F., Brad S. and Troy!

A. EMOTM x 8:00

O – 5 unbroken clean and jerks 135/95 115/75

E – 10 tall box jumps 30/24 24/20

B. 4 rounds, rest 3:00 between rounds
10 ring push-ups
15 toes-to-bar
200m run

 

Tuesday, August 1

Happy birthday Joel L.!

A1. Front Squats 2 x 8 @ 50%

A2. Strict Pull-ups 5 x 50-60% (same number each set)

B. Every 3:00 x 4
250m row
8 unbroken deadlifts 225/165 195/135
Goal: 1:15 / round

 

Wednesday, August 2

Happy birthday JB!

A. 5 rounds
200m farmer carry
10 kettlebell push-press 53/35 44/26
15 burpees to a 12” touch
20 kb lunges

 

Thursday, August 3

Happy birthday Mike C. and Tearah!

A. Power Snatch 2-2-2-2-2

B. 7 sets of, rest 2:00 between sets
3 rounds
5 pull-ups
10 push-ups
15 squats

 

Friday, August 4

Happy birthday Bryan, Skip and Kim M.!

A. Split Jerk 1 RM

B. 200m sprint x 8, rest :60 between runs

 

Saturday, August 5

Happy birthday Paul H., Koury and Jen J.!

A. Front Squat 2 x 8 @ 60%

B. “Badger”
3 rounds
30 squat cleans 95/65
30 pull-ups
800m run

July 24th - July 29th

Monday, July 24th

Happy Birthday Jud!

A1. Front Squats  5 x 8 @ 70%, *complete a set of rope climbs between working sets.

B. 6 Rounds

200m sprint

12 HSPU (8 HSPU or 15 HR Push-ups)

Compare to March 15th, 2017

 

Tuesday, July 25th

Happy Birthday Daniel C., and Leslie C.

A. Split Jerk 2-2-2-2-2 * work on double-unders and triple- unders between sets

 

B. 3 rounds NFT

50 KB Swings

200m suitcase carry

30 HR Push-ups

 

Wednesday, July 26h

Happy Birthday Robbie I, and Lilly

 

A. Snatch Balance + Overhead Squats 2+2 x 5 sets @ 70-80% of Snatch

B. 3 rounds, rest 3:00

200m Ski ERG

15 GHD Sit-ups

200m run

15 Burpees

 

Thursday, July 27th

A. Push-Press 4 x 8 AHAP (75-85%)

 

B. With a partner alternate round for 10 Rounds

25’ OH Walking Lunges (53/35, 44/26)

10 Chest to bar pull-ups or 2(W)/4( M) Muscle-ups

25’ OH Walking Lunges 53/35

 

Friday, July 28th

Happy Birthday Alyssa

 

A. Clean 5-4-3-2-1 * - add weight each set

 

B. 8:00 AMRAP

8 Box Jump Overs (30/24, 24/20)

8 Clean and Jerks (135/95, 115/75)

 

Saturday, July 29th

 Happy Birthday Devin and Jennifer F. (30th)

 

A. Good Mornings 3 x 10 @ 30% of Back Squat

 

B. 4 Rounds

25 wallballs (20/14, 14/10)

15 Chest to bar pull-ups

July 17 - July 22

Upcoming 101 Classes:
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

Monday, July 17

Happy birthday Pete, Patsy and Cynthia Mrozek!

A1. Deadlifts
4 x 6 at 70%

A2. Ring Dips
4 x Max

B. 4 Rounds:
35 Wall-balls (20/14, 14/10)
25 Box Jumps (24/20, 20/16)
Rest 2:00  

 

Tuesday, July 18

Happy birthday Blake!

A. EMOTM x 10:00
Odds: 5 Hang Power Clean and Jerks (135/95, 105/75)
Evens: 7-10 Chest to Bar Pull-ups

B. 1k Ski
1k Row
1k Bike
Rest 3-4 min between each

 

Wednesday, July 19

Happy birthday Jamie and Melissa O.!

A. Front Squats
5 x 7 at 70%

B. AMRAP 9:00
5 Shoulder to Overhead (165/110, 135/85)
30 Double Unders (20)
20 Sit-ups

 

Thursday, July 20

Happy birthday Ward!

A. Power Snatch + Snatch
6 x 2+1 at 70-80%

B. 3 Rounds:
300m Plate Carry (45/25, 35/15)
20 Burpees to Plate
40 Overhead Plate Lunges

 

Friday, July 21

Happy birthday Jake!

A1. Split Jerk
3-3-2-2-1-1

A2.  Strict Pull-ups
6 x 50%

B. AMRAP 20:00
30 Calorie Row/Ski (25 Masters) or 20 Calorie AB
30 HSPU (25)
30 KB Swings (53/35, 25 reps at 44/26)

 

Saturday, July 22

Happy birthday Zach (Sunday)!

A. Back Squat
3-3-3-3-3

B. 21-15-9
Thrusters (115/75, 95/65)
Box Jump Overs (24/20, 20/16)
Chest to Bar Pull-ups (Chin Over Bar)

July 10 - July 15

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, July 10

Happy birthday Tucker and Greg S.!

A. The Gauntlet
30 Pull-ups
300m Run
30 Deadlifts (115/75, 95/65)
300m Run
30 Shoulder to Overhead
300m Run
30 Calorie Row
300m Run
30 Toes to bar
300m Run
30 Power Cleans
300m Run
30 Front Squats
35:00 Time Cap

 

Tuesday, July 11

A. Front Squats
4 x 8 at 65%

B. 50 Burpees to Plate (40)
50 Calorie Row (40)
25 Burpees to Plate (20)
20 Calorie Row (20)

 

Wednesday, July 12

Happy birthday Ina!

A1. Split Jerk
3-3-2-2-1-1

A2. Pull-ups
6 x 50%

B. EMOTM x 10
15 KB Swings (53/35)  

 

Thursday, July 13

Happy birthday Noreen!

A. AMRAP 11:00
3-3, 6-6, 9-9, 12-12, etc
Handstand Push-ups
Toes to Bar
*Complete 15 Wall-balls after each round

B. Tabata :20 on / :10 off x 8
Pick Row, Assault Bike, or Ski
Complete x2 , rest 5:00 between rounds

 

Friday, July 14

Happy birthday Brian T.!

A. Snatch Balance
7 x 3 at 80-90% of snatch

B. 15-9-6
Deadlifts (275/185, 225/155)
Chest to Bar Pull-ups (Chin over Bar)
Box Jump Overs (30/24, 24/20)

 

Saturday, July 15  

Happy birthday Tarisha and Jake S. (Saturday) and Robert H. (Sunday)!

A. Push Press
5-5-5-5-5

B. For time:
200m Farmer Carry (70/53, 53/35)
400m Run
200m Walking Lunges
400m Run
200m Farmer Carry

July 3 - July 8

NO Summer Sports Training Classes THIS WEEK. We WILL have regular adult CrossFit and Home School PE classes that week (except on the 4th).

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

 Monday, July 3

Happy birthday Phill!

A. Clean + 2 Jerks
Work to Max, then 3 sets at 90%

B. Helen
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pull-ups
*Compare 11/19/16

 

Tuesday, July 4

Happy birthday Numi!

Here’s some ideas for Open Gym or at home:

AMRAP 12:00
20 Air Squats
30 Walking Lunges
40 Sit-ups

Tabata 8 Rounds of :20 on / :10 off
Push-ups
Jumping Squats
V-ups
Burpees
*This would take 16:00 total (4:00 per movement)

 

Wednesday, July 5

A. Back Squat
3 x 15 at 50%

B. 21-15-9
Push Press (115/75, 95/65)
42-30-18
Sit-ups

 

Thursday, July 6

A. Every 2:00 x 6 Rounds
1. Max HSPU
2. 18-25 Calorie Row/Bike/Ski
3. Max Toes to Bar

 

Friday, July 7

Happy birthday Lisa H. and Shaun!

We created this workout in honor of those who lost their lives in the line of duty in Dallas last year on July 7, 2016.

The Dallas Five
5 Rounds:
700m Run
7 Burpee Muscle-ups (Burpee Pull-ups)
16 Thrusters (115/75, 95/65)

 

Saturday, July 8

Happy birthday Ashley G. and Victor (Sunday)!

A. Clean and Jerk
2-2-2-1-1-1

B. 3 Rounds:
40 KB Swings (53/35, 44/ 26)
30 Box Jumps (24/20, 20/16)
20 Walking Lunges with KB

June 26 - July 1

NO Summer Sports Training Classes the WEEK of July 4th. We WILL have regular adult CrossFit and Home School PE classes that week (except on the 4th).

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, June 26

Happy birthday Molly and Brandon!

A1. Kipping Pull-ups
5 x 70%

A2. Tall Box Jumps
5 x 5

B. EMOTM x 12
Odds: 200m Run
Evens: 8 Shoulder to Overhead (135/95, 105/75)

 

Tuesday, June 27

A. Snatch
2-2-2-2-2
Start at 70%. Rest 1:30-2:00 between sets

B. 3 Rounds:
50 Wallballs (35)
20 Burpees (15)
200m Suitcase Carry (53/35, 44/26)

 

Wednesday, June 28

Happy birthday Val!

A. Split Jerk
3-3-2-2-1-1

B. For time:
50 Calorie Row
20 Hang Power Cleans (155/105, 115/85)

 

Thursday, June 29

A. Back Squats
3 x 50%

B. AMRAP 8:00
15 HSPU (10)
30 Russian KB Swings (70/53, 53/35)

 

Friday, June 30

Happy birthday Daniel and Amber B.!

A1. Ring Dips
4 x 10

A2. GHD Sit-ups
4 x 15-20

B. With a Partner:
1k Run
200 Double Unders (150)
30 Snatches (115/75, 95/65)
30 Front Squats (155/105, 115/85)

 

Saturday, July 1

A. Strict Pull-ups
6 x 60%

B. 3 Rounds:
30 Wall-balls
50 Med-ball Sit-ups

June 19 - June 24

Good luck to Gracen, Isabel and Brynn, who will be competing at Youth Nationals in Weightlifting this coming Friday and Saturday in Georgia! They have been working hard all year and this is a huge honor to be able to compete with the absolute best of the best! We love you guys and are supporting you!

Monday, June 19

A. EMOTM x 12
Odds: 6 Deadlifts at 65%
Evens: 10 Ring Push-ups

B. 4 Rounds, not for time:
250m Ski
15-20 GHD Sit-ups
100m Front Rack Carry
15-20 Calories on AB

 

Tuesday, June 20

Happy birthday Kyle N.!

A. 5 Rounds:
Strict Pull-ups at 60-70%
Followed by Max Double Unders in :60
Rest 2:00

B. AMRAP 8:00
6 Shoulder to Overhead (155/105, 115/85)
10 Box Jumps (30/24, 24/20)

 

Wednesday, June 21

Happy birthday Mike M.!

A. Front Squats
4 x 1 at :90 with :03 pause

B. 21-15-9
Burpees to Plate
Plate Overhead Overhead Squats
Ground to Overhead with Plate
(45/25, 35/15)

 

Thursday, June 22

Happy birthday Janelle!

A. Clean and 2 Jerks
Work to a max
Then, 3 Sets at 90%

B. 5 Rounds:
3-5 Musle-ups (1-3) / 10 Burpee Pull-ups (7)
20 Calorie Row

 

Friday, June 23

A. Snatch
3-3-3-2-2-1-1
Start at 70% and rest 1:30-2:00 between sets

B. AMRAP 16:00
15 Overhead Squats (95/65, OHS or FS 75/55)
60 Double Unders (40)
15 Toes to Bar

 

Saturday, June 24

Happy birthday Brian A., Dugan and Kelli Green (Saturday) and Brandon M. (Sunday)!

A. Teams of 2:
150 Wall-balls
400m Med-ball Carry
150 Med-ball Sit-ups
400m Med-ball Carry
150 Wall-balls