November 7 - November 12

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 the class will get you set up and ready for regular classes! Email lindsey@crossfitflowermound.com with questions or to get registered! 

Monday, November 7

A. Strict Pull-ups test

B. Toes-to- Bar test

C. 1k row TT (time trial)

D. Not For Time
20 turkish get-ups
50 overhead squats
5 prowler pushes


Tuesday, November 8

A. Make-up pull-ups and toes-to- bar test

B. Shoulder Press 7 x 3 @ 85%

C 1k row make-up

D. 3 rounds
13 deadlifts 185/135
20 wallballs
50 double-unders

Masters:
3 rounds
13 deadlifts 155/95
20 wallballs 14/10
35 double-unders


Wednesday, November 9

A. Front Squat 2 x 10 @ 65%

B. Back Squat 2 x 10 @ FS weight

C. 4 rounds
200m run
20 box jumps 24/20"
rest 2:00

Masters
4 rounds
200m run
15 box jumps 20/16"
rest 2:00


Thursday, November 10

A. Kipping Pull-ups test

B. EMOTM x 10
O - 4 power clean and jerks @ 70%
E - 6-10 burpees

C. 30 calories
30 kb swings 53/35
rest 2:00
20 calories
20 kb swings
rest 2:00
30 calories
30 kb swings

Masters
20 calories
20 kb swings 44/26
rest 2:00
20 calories
20 kb swings
rest 2:00
20 calories
20 kb swings


Friday, November 11

A. Kipping Pull-up test make-up

B. Split Jerk 3-3- 3-3- 3
* add weight each set, start around 70%

C. For time:
100m suitcase carry 53/35
24 chest to bar pull-ups
100m suitcase carry
18 squat snatches 95/65
100m suitcase carry
12 thrusters 95/65

Masters:
For time
100m suitcase carry 44/26
24 chin over the bar pull-ups
100m suitcase carry
18 power snatches 75/55
100m suitcase carry
12 thrusters 75/55


Saturday, November 12

Happy birthday Misti, Matt G., Christi and Tomas (Saturday) and Laura A. (Sunday)! 

A. Make-up Pull-up test

B. Deadlifts 6 x 4 @ 75%

C. For time:
21-15- 9
Front Squats 155/105 (from the floor)
Toes-to- Bar
rest 3:000
21-15- 9
Shoulder to Overhead 135/95
Weighted sit-ups 35/20

Masters:
For time:
21-15- 9
Front Squats 115/75 (from the floor)
Toes-to- Bar
rest 3:00
21-15- 9
Shoulder to Overhead 95/65
Weighted sit-ups 25/15