November 2 - November 7

Don't forget to get registered for our 7th Annual Turkey Burpee coming up on Thanksgiving Day! We will have an un-chipped 5k starting at 7:30 am as well as a CrossFit workout. Heats for the workout will begin at 8:00 am and will run every 15 minutes. The workout will be announced the week of the event and can be scaled to your strengths and abilities. Early heats are already filling up, so don't wait to register!

 

The cost is $30 for the workout OR the 5k or $40 for both. The money will go to Our Calling, an organization that supports the un-sheltered homeless in Dallas County. You will also receive a t-shirt. To sign up email lindsey@crossfitflowermound.com or go to crossfitflowermound.wodify.com.

 

Monday, November 2

A. Floor Press
5 x 7 at 10/13 weight

B. For time:
3 Rounds:
30 Calorie Row
Rest :90

then

3 Rounds:
15 Power Cleans (95/65)
15 Push Press
Rest :90

Tuesday, November 3

A. Team Morrison
50-40-30-20-10
Wall-balls (20/14)
Box Jumps (24/20)
KB Swings (53/35)

* Partner 1 does 25 Wall-balls then Partner 2 does 25 Wall-balls. Partner 1 does 25 Box Jumps then Partner 2 does 25 Box Jumps, etc.

B. Mobility Work

Wednesday, November 4

A. Squat Clean
2 x 4 at 80%
2 x 2 at 85%

B. 400m Run
50 Toes to Bar

Rest 5:00

800m Run
50 Pull-ups

*Record 400m and 800m runs

Thursday, November 5

A. Push Press
5 x 3 at last week’s heaviest

B. 2 Rounds:
30 Burpee Box Jumps (24/20)
30 Front Squats (95/65)

*13:00 Cap

Friday, November 6

A. Every minute on the minute x 14
Odds: Chest to Bar Pull-ups x 5-7
Evens: Heavy Russian KB Swings

B. 50-40-30-20-10
Double Unders
Goblet Squats (53/35)

Saturday, November 7

A. Pendlay Row
5 x 5

B. 21-15-9
Thrusters
Toes to Bar