April 23 - April 28

CrossFit 101 Classes: We have two upcoming 101 Classes in May- join us for one of them! May 7, 9 and 11 we will meet from 5:15 – 6:15 am and May 21, 22 and 24 we will meet 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to get registered!

 

Monday, April 23

A. Back Squat
6RM

B. Tempo Push-ups
4 Sets

C. Suitcase Carry
4 x 50ft/ Side

 

Tuesday, April 24

Happy birthday Kyle S.!

A. Pendlay Rows
3 x 12-15 w/ pause

B. EMOTM x 21
1. 5-7 Toes to Bar
2. 10/7 Cal Row
3. 7 Box Jump Overs

 

Wednesday, April 25

Happy birthday Jeff P.!

A. Push Press
6RM

B. Not for time:
DB OH Carry 4 x 50ft
Double Unders 4 x 50
Side Planks 4 x :30

 

Thursday, April 26

Happy birthday Carrie and Stefanie!

A. Glute Ham Raises
Max Set- up to 10 Reps

OR Make-up Test you’ve missed

B. With a Partner complete 1 Round then rotate:
10 Chest to Bar Pull-ups
20 Wall-balls
10 Chest to Bar Pull-ups
20 One Arm OH Walking Lunges with DB

 

Friday, April 27

Happy birthday Erik!

A. Make-up a Test

B. 3 Rounds:
1k Run
Rest 3:00
1k Row
Rest 3:00

 

Saturday, April 28

Happy birthday David D. (Sunday)!

A. Make-up a Test

B. In teams of 4:
2 Rounds:
150 Double Unders / 300 Singles
200m Walking Lunges
150 Push-ups
100 Cal Row

April 16 - April 21

Monday, April 16

A. Glute-ham Raises
4 x 8-10

B. Every 3:00 x 10
Complete 1 of the following:
400m Run
25 Cal AB
35 Cal Row
35 Cal Ski

 

Tuesday, April 17

Happy birthday Dede!

A. Make-up Pull-up or HSPU Test
3:00 x 4

B. 3 Rounds:
40 Overhead Walking Lunges (45/25)
40 Burpees to Plate

 

Wednesday, April 18

A. Deadlift
1RM

B. Kipping Pull-ups
Every 2:00 x 4
*Max set in :30

 

Thursday, April 19

A. Push Press
6-6-6

B. 200m Run
12-10-8-6-4-2
Shoulder to Overhead (135/95)

 

Friday, April 20

A. Ring Rows

B. Teams of 3
3 Rounds or 26:00 AMRAP
1k Row
50 Box Jump Overs
50 HSPU

 

Saturday, April 21

Happy birthday Lisa (Saturday) and Jen C (Sunday)!

A. Back Squat
6-6-6

B. :60 at each station x 4
Box Jumps
Push Jerks (135/115/95, 95/75/65)
Toes to bar

April 9 - April 14

Community Workout: Join us for our next Community Workout this coming Saturday, April 14 at 8:30 am! It's free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com with questions or for more information!

CrossFit 101: Join us for our next 101 Class next week on Monday, Tuesday and Thursday (16, 17 and 19) from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to get registered! 

Monday, April 9

A1 Good Mornings 3 x 15
A2 Tempo Push-ups 4 x 10

B. 5 Rounds NFT
10 Deadlifts
8 Hang Squat Cleans
6 Push-Jerks
4 Front Squats

Tuesday, April 10

Happy birthday Noel! 

A. Shoulder Press 1RM

B. 9:00 AMRAP
15 Russian KB Swings 70/53
15 Box Jumps 24/20
300m Sprint

Wednesday, April 11

A. 3 set Pull-ups test
B. Step-ups 4 x 10
C. Every :90 x 8 (alternate movements)
20 Dumbbell Snatches
20 Burpees

Thursday, April 12

Happy birthday Kane and Jessica! 

A. Pendlay Rows 3 x15 w/ Pause

B. 14:00 AMRAP
15 CTB Pull-ups
60 Double-unders
12 Deadlifts 225/175

Friday, April 13

Happy birthday Bethany! 

A. 3 set HSPU test

B. 4 Rounds
8 Front Squats
400m Run
155/175/195/215 - men
105/115/125/135 - women
 

April 2 - April 7

Upcoming Community Workout: Saturday, April 14 at 8:30 am. Join us for a Free Community Workout to check out the gym, meet some coaches and get a great workout! 

CF 101 Classes: We have a 101 Class this coming week as well as April 16, 17 and 19 from 7:00- 8:00 pm. Email lindsey@crossfitflowermound.com to get signed up! 

Monday, April 2

A. Back Squat 8-8-8

B. 10:00 AMRAP
1 Mile run
35 Thrusters 95/65

Tuesday, April 3

A. Strict Pull-ups 4 x 60-70%
B. GHR 4 x 6-10

C. 3 Rounds
20 Burpees
50 Double-unders

Wednesday, April 4

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

B. E3M x 6
25 Calorie Row
20 Calorie Bike
25 Calorie Ski

Thursday, April 5

Happy birthday Cody! 

A. Push-Press 8-8-8

B. 400m run
30-20-10
Toes-to-bar
Hang Power Cleans 95/65
400m run

Friday, April 6

A. Front Rack KB Lunges 4x 20
B. HSPU 4 x 65-75%

C. 8:00 AMRAP
20 KB Swings 53/35
25 Push-ups

Saturday, April 7

Happy birthday Steven N. and Matthew Cramer (Sunday)! 

A. Front Squat 4 x 4 @ 75-80%

B. In teams of 3 complete:
800m team run
50 Clean and Jerks 135/95
35 Front Squats 185/25
800m team run

March 26 - March 31

Join us next week on Monday, Wednesday and Friday at 5:15 am for our next CrossFit 101 Class. The cost is $50 and will get you ready for a membership or punch card! Email lindsey@crossfitflowermound.com to get signed up! 

Monday, March 26

Happy birthday Greg and Gloria! 

A. CrossFit Games 18.5

B. HSPU EMOTM x 7 x 4-7 reps

C. 3 Rounds
400m run
25 Sit-ups
200m Farmer Carry (normal KB weight)

Tuesday, March 27

A. Push-press 10-10-10

B. Teams of 3
25:00 AMRAP
500m Row
5 Burpee Broad Jumps
10 Toes-to-Bar

*congo line style

Wednesday, March 28

A. Deadlift 3 x 6

B. With a partner complete
3 Rounds
100 Wallballs
50 Pull-ups
100 Double-uners


Thursday, March 29

Happy birthday Sumit! 

A. Snatch + 2 Hang Snatch x 5 sets

B. Assualt Bike x 5:00
C. Handstand Walk x 100’ or Lateral Wall Walk x 50’
D. Suit Case Carry 4 x 100’

Friday, March 30

Happy birthday Ashley M. and Brad S.!

A. In teams of 4
20-40-60-80-100-8–60-40-20
Burpees
Air Squats
* team 300m run after each round
alternate a much as you want

Saturday, March 31

Happy birthday Lena, Matthew S. and Kelly H. (Saturday) and Chase and Donalisa (Sunday)!

A. 1:00 on / 1:00 off
KB Swings
Calories on C2
Hang Power Cleans 135/95
Calories on Ski Erg

Complete the rotation until 100 reps have been achieved, Once you complete 100 reps of movement, remove it from the rotation.

March 19 - March 24

 

Monday, March 19

Happy birthday Anthony! 

18.4

12:00 AMRAP
40 Calories on C2
30 Lunges
20 Burpees


Tuesday, March 20

EMOTM x 12
O - 7-10 Dumbbell Thrusters 50/35
E - 7-10 CTB Pull-ups


5 Rounds
200m Run
15 Box Jumps


Wednesday March 21

5 Round NFT
5 Hang Squat Snatch 95/65
100’ Farmers Carry 70/53
25 Medball Sit-ups

Bike x 4:30 @ 85%


Thursday, March 22

Happy birthday Hunter! 

EMOTM x 8
4 Power Cleans
185/155/135/115
1125/105/95/75

EMOTM x 6
20 Double-unders
5-7 CTB pull-ups

complete both in the minute.

Friday, March 23 

TBD based on the Open workout 

March 12 - March 17

Join us for our next 101 Class March 19, 20 and 22 from 7:00-8:00 pm. Email lindsey@crossfitflowermound.com to register! 

Monday, March 12

Happy birthday Q and Bud! 

A. 18.3

or

A. 6 Rounds
10 Thrusters 95/65
20 Calories on rower
rest 2:00 between rounds

B. 3 rounds
60 sec plank
25 sec side plank
25 sec side plank
100m farmer carry


Tuesday, March 13, 2018

Happy birthday Jeremy! 

A. EMOTM x 9
3 Power Clean and Jerks 135/95
3 Burpees
10 Air Squats
* complete all movements within the minute

B. Kipping Pull-ups 4 x -1

C. Bike x 4:00 @ 85% pace


Wednesday, March 14, 2018

A. HSPU 4 x -1

B. 16:00 AMRAP
8 Deadlifts 225/175
20 Wallballs 20/14
rest :90 between sets


Thursday, March 15, 2018

Happy birthday Andrew! 

A. Snatch + Hang Snatch 5 x 1+2

B. 5 Rounds
300m run
10 Toes-to-Bar
20 KB Swings 53/35


Friday, March 16 

Happy birthday Tracy (Friday) and Kim (Sunday)! 

TBD based on 18.4

March 5 - March 10

Join us for our next 101 Class THIS week, March 5, 6 and 8 from 6:00-7:00 pm. Cost is $50. Email lindsey@crossfitflowermound.com for more information or to get registered.

Monday, March 5

Happy birthday Michelle and Colby!

A. 18.2 and 18.2a
In 12:00
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35, 35/20)
Burpee Over Bar
In remaining time, find 1RM Clean

B. Unbroken sets of pull-ups
3-6-9-12-15-18-21…

 

Tuesday, March 6

A. Snatch
7 x 3 @ 70%

B. EMOTM x 12
O - 15-20 Wallballs (20/14, 14/10
E - 200m sprint

 

Wednesday March 7

A. EMOTM x 10
O - 10 STOH
E- 50 Double-unders

B. Team 5K ROW

 

Thursday, March 8

Happy birthday Allanda!

A. Front Squat 8 x 2
*add from last week

B. 10-20-30-20-10
Russian KB swing
2 x’s sit-ups

 

Friday, March 9

Happy birthday Aaron (Friday), Jen B. and Corey (Sunday)!

A. TBD based on 18.3

February 26 - March 3

Join us for our next 101 Class next week, March 5, 6 and 8 from 6:00-7:00 pm. Cost is $50. Email lindsey@crossfitflowermound.com for more information or to get registered.

 

Monday, February 26

A. 18.1
AMRAP 20:00
8 Toes to Bar (knees to chest)
10 DB Hang Clean and Jerks (50/35, 35/20)
14/12 Cal Row

OR

AMRAP 20:00
200m Run
10 Thrusters (95/65)
10 Burpees Over Bar

 

Tuesday, February 27

A. Every 2:00 x 5
4 Clean and Jerks
*Add weight each set. Start + finish heavier than last week. Squat Clean every rep.

B. Every 1:15 x 5
Unbroken Pull-ups
*Same number from 2/14

 

Wednesday, February 28

Happy birthday Steven and Maribel!

A. AMRAP 11:00
15 Deadlifts (185/125)
15 Box Jumps (24/20)
15 Wall-balls (20/14)

B1. Pendlay Row
4 x 8 with pause on chest

B2. HSPU x 4
*Big sets, but not to failure

 

Thursday, March 1

A. EMOTM x 8
2 Front Squats
*use same weight from 7x4

B. AMRAP 6:00
30 Double Unders
3, 6, 9, 12… etc  Chest to Bar Pull-ups

 

Friday, March 2

Happy birthday David and Colton (Saturday) and Amber and Chris M. (Sunday)!

Workout TBD
*Check Wodify after 18.2 is announced

February 12 - February 17

Community Workout: Come join us for some fun, free fitness THIS Saturday, February 17 at 8:30 AM. Free to anyone and everyone 14+. Email lindsey@crossfitflowermound.com for more information or to register.

Make sure to get signed up for the CrossFit Open before Thursday, February 15. We will be having our live draft on Saturday after the Community Workout to determine teams for our Open Series. Email lindsey@crossfitflowermound.com with questions. Register at games.crossfit.com.

 

Monday, February 12

A. CrossFit Open 16.3
AMRAP 7:00
10 Power Snatches
3 Bar Muscle-ups (5 Jumping Chest to Bars / 5 Chest to Bars for 55+)

B1. Back Extensions 4 x 12-15
B2. Double Unders
a) 5 x Max
b) 3 x Max if 100+

 

Tuesday, February 13

A. 5 Front Squat
EMOTM x 6
Add no more than 5%

B1. HSPU 5 x 70%
B2. AB 2 x 2:30 for 85%

 

Wednesday, February 14

A. Snatch + 2 Hang Snatch
5 x 70-80%
*Heavier than last week, priority being squat

B. Pull-ups
Every :90 x 5
Unbroken, same number each time
Chest to Bars – Chin over bar – Jumping Chest to Bars – Jumping

 

Thursday, February 15

A. 4 Clean and Jerk
Every 2:00 x 5
Stick with same weight as last week

B. 4 Rounds:
2:00 on / 2:00 off
Max Calorie Row
Goal: 42/35

 

Friday, February 16

Happy birthday Jess (Sunday)!

A. 3 Front Squats
EMOTM x 6
Same weight as Tuesday

B. EMOTM x 14
Odds: 8 Shoulder to Overhead
Evens: 40 Double Unders
155, 135, 115, 95 / 105, 95, 75, 65