October 10 - October 15

It’s not too late to register for the October 101 Class! The class will meet Monday, Tuesday and Thursday from 5:00-6:00 am at the Lewisville location. The cost is $50 and will get you set for a punch card or membership after you complete it! Email lindsey@crossfitflowermound.com to get signed up!

Monday, October 10

A. Strict Pull-ups
85%, 80%, 75%, 70%

B1. Hip Bridges
4 x 15
B2. Dips
4 x 10

C. Row 500m x 4
Rest 3:00-4:00

 

Tuesday, October 11

A. Strict Pull-ups
3 x 70%

B. Front Squat + Back Squat
6 x 3+6

C. AMRAP 18:00
100m Farmer Carry
100m 1 Arm OH KB Carry
25 GHD Sit-ups
30 Push-ups

 

Wednesday, October 12

A. EMOTM x 12
Odds: Handstand Push-ups 40-50% of 1RM
Evens: 3 Power Clean and Jerk at 70%

B. With a partner
2 Rounds:
100 Heavy KB Swings (70/53)
50 Tall Box Jumps (30/24)

 

Thursday, October 13

Happy birthday Jen T.!

A. Kipping Pull-ups
3 x 80%

B. Good Mornings
4 x 12 at 45% of BS

C. 15-12-9
Burpees
Calorie Row

 

Friday, October 14

Happy birthday Jason A. and Nathan!

A. Strict Pull-ups
70%, 60%, 75%, 65%

B. Shoulder Press
5 x 4 at 75%

C. Any order:
5 50m Prowler Pushes
50 Overhead Squats (95/65)
50 Toes to Bar

 

Saturday, October 15

A. Make-up any pull-ups missed from the week

B. Deadlifts
5 x 5 at 70%

C. For time:
800m Run
then, 3 rounds:
25 Wall-balls
20 Push-ups
15 HSPU
then, 800m Run