October 31 - November 5

Our next 101 Class is coming up- November 14, 15 and 17 from 5:30-6:30 pm at the Flower Mound location. The cost is $50 and this is the first step to getting started with us. Email lindsey@crossfitflowermound.com to get registered!

Monday, October 31

A. Kipping Pull-ups
95%-85%-75%

B. Front Squat + Back Squat
7 x 1+3
*add 5%

C. 3 Rounds:
1:00 on / :30 rest
GHD Sit-ups
HSPU
Box Jumps (24/20)
*Score each movement separately.

 

Tuesday, November 1

A. Strict Pull-ups
95%-90%-85%-80%

B. Shoulder Press
3 x 3 at 80%
2 x 2 at 85%

C. 4 Rounds, not for time:
250m Row at 85%
10 OHS (95/65)
20 HR Push-ups

 

Wednesday, November 2

A. EMOTM x 12
Odds: 5 Power Cleans at 65-70%
Evens: 7 Toes to Bar

B. Partner WOD:
400m Plate Carry (45/25)
100 Med-ball Sit-ups (20/14)
50 Hang Cleans (135/95)
40 Thrusters (115/75)
400m Plate Carry

 

Thursday, November 3

Happy birthday Anthony F.!

A. Kipping Pull-ups
70%-75%-80%

B. Deadlifts
5 x 4 at 75%

C. 800m TT

D. Plank Hold 5:00
Hollow Hold 3:00
FL Ring Hold 2:00

50 Z-Presses

 

Friday, November 4

Happy birthday Courtney!

A. Strict Pull-ups
90%-85%-80%

B. Handstand Push-ups
4 x 80%

C. Split Squats
4 x 10/leg

D. 30-20-10-20-30
Burpees
Wall-balls (20/14)

 

Saturday, November 5

Happy birthday Lindsey D.!

A. Make-up Pull-ups

B. Push Press
3 x 5 at 75%
2 x 4 at 85%

C. 3 Rounds:
35 KB Swings (53/35)
100m Suitcase Carry
20 Pull-ups
200m Run