January 18 - January 23

Our Community Workout is THIS Saturday, January 23 at 8:00 am at CrossFit Flower Mound (3001 Long Prairie Road St 200). This is free and open to anyone and everyone. Invite friends, family, etc to get a fun workout!

Next week is our CrossFit 101 Class! We still have spots available for anyone wanting to get started. The class will meet on the 25, 26 and 28 (M/T/TR) from 5:00-6:00 am at CrossFit Lewisville. Email lindsey@crossfitflowermound.com to get signed up. The class is only $50!

Monday, January 18

A. Pistol Skill Work

B. Cleans
1 x 4 at 70%
3 x 4 at 75%

C. Dips
4 x 10

D. 3 Rounds:
400m Run
15 KB Swings (53/35)
15 Burpees

 

Tuesday, January 19

Happy birthday Hayden!

A. Every minute on the minute x 7
Hang Snatch x 2 at 70%

B. Toes to Bar
5 x 7

C. For time:
27 Pull-ups
27 Thrusters (75/55)
27 HR Push-ups
27 Wall-balls (20/14)
27 Calorie Row

 

Wednesday, January 20

A. Double Under Skill Work

B. Push Press
3 x 5 at 75%
2 x 3 at 80%

C. 1k Row x 3
*Rest 6:00 between efforts

 

Thursday, January 21

A. Double Under Skill Work

B. Back Squat
1 x 15 at 50%
1 x 15 at 60%

C. Pull-ups
Every minute on the minute x 7
5-7 Reps

D. AMRAP 12:00
30 Double Unders
12 DB Snatches (40/25)
6 Tall Box Jumps (30/24)
10 Chest to Bar Pull-ups

 

Friday, January 22

A. Muscle-up Transition Work

B. Pendlay Row
4 x 15 with :02 Pause

C. CrossFit Open 13.1
AMRAP 17:00
40 Burpees to 6” touch
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
20 Snatches (165/100)
10 Burpees
Max Rep Snatches (210/120)