November 16 - November 21

Monday, November 16 by 12 noon is your last chance to register for Turkey Burpee on Thanksgiving Day and receive a t-shirt! If you plan to participate, sign up now at crossfitflowermound.wodify.com or email lindsey@crossfitflowermound.com. The 5k will begin at 7:30 am and heats for the CrossFit workout will begin at 8:00 am.

Our next CrossFit 101 class is quickly approaching. Get a head start on New Year’s Resolutions and get started in our class that will meet November 30, December 1 and 3 at 5:00 am at CrossFit Lewisville. Email lindsey@crossfitflowermound.com to get signed up!

Monday, November 16

Happy birthday Valerie!

A. Double Under Work

B. Every minute on the minute x 10
Odds: Pull-ups (C2B, Strict, Kipping) x 4-6 reps
Evens: Strict Push-ups x 12-15

C. 10-20-30
Burpees
KB Swings (53/35)

 

Tuesday, November 17

A. Handstand Push-up Work

B. Cleans
2 x 3 at 80%
2 x 2 at 85%
1 x 2 at 90%

C. 3 Rounds:
5 Rounds of Cindy
-5 Pull-ups
-10 Push-ups
-15 Squats
Rest 3:00

 

Wednesday, November 18

A. Push Press
5-5-3-3-1-1

B. For Time:
800m Run
50 Sit-ups
50 Double Unders
400m Run
35 Sit-ups
35 Double Unders
200m Run
25 Sit-ups
25 Double Unders

 

Thursday,  November 19

A. Toes to Bar Work

B. Thrusters
3-3-3-3-3

C. For Time:
500m Row
20 Deadlifts (225/155)
300m Row
20 Deadlifts
500m Row

 

Friday, November 20

Happy birthday Deva!

A. Pistol Work

B. Squats
12-12-12

C. 3-6-9-12-9-6-3
Power Clean and Jerks (155/105)
Pull-ups

 

Saturday, November 21

Happy birthday Michelle!

A. Kipping Pull-ups
4 x Consecutive Pull-ups

B. Bear Complex
5 Sets, add each set
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
- Shoulder to Overhead

C. For Time:
400m Run
25 Thrusters (95/65)
500m Row
25 Push Press (95/65)
500m Row
25 Snatches (95/65)
400m Ru