February 15 - February 20

The first Open workout will be announced in a little under two weeks! Make sure to get registered at games.crossfit.com. We will have Friday Night Lights for the 5 weeks of the Open and it’s a really great time. Make sure to clear your calendar on Friday nights from February 26-March 25! Email lindsey@crossfitflowermound.com with questions!

 

Monday, February 15

A. Sots Press with Clean Grip
3 x 7-10 with empty bar

B. Cleans
6 x 2 at 87%

C. AMRAP 3:00/ Rest 3:00
Buy in: 300m Row
15 Push Press (115/75)
5 Burpees

Buy in: 300m Row
7 Chest to Bar Pull-ups
12 Box Jumps (24/20)

Buy in: 300m Row
15 Wall-balls (20/14)
10 HR Push-ups

 

Tuesday, February 16

Happy birthday Robbie and Megan!

A. Single Leg RDL
3 x 8-10 each leg

B1. Handstand Push-ups
As hard as possible 5 x 5

B2. GHD Sit-ups
4 x 10-12

C. 2 Rounds:
400m Run
18 Thrusters (115/75)
18 Deadlifts (205/165)

 

Wednesday, February 17

Happy birthday Blair and Kevin L.!

A. Kipping Skill Work

B. Open 11.5
AMRAP 20:00
5 Power Cleans (135/95)
10 Toes to Bar
15 Wall-balls (20/14)

 

Thursday, February 18

Happy birthday Collin S.!

A. Push Press
Work up to 3RM
then, 3 x 3 at 85%

B. 4 Rounds:
350m Row
25 Box Jumps (24/20)
15 Heavy Russian KB Swings (70/53)

 

Friday, February 19

Happy birthday Jack!

A. Snatch
Work up to a heavy single
Then, 3 x 2 at 85%

B. Kipping Pull-ups
4 x 60%

C. For time:
50 Walking Lunges
50 Med-ball Sit-ups (20/14)
50 KB Swings (53/35)
50 Double Unders
50 HR Push-ups
50 V-ups
50 Jumping Squats
50 DB Rows (40/25)

 

Saturday, February 20

Happy birthday Jeff B. (Sunday)!

A. Front Squats
6 x 2 at 85%

B. 5 Rounds:
5 Clean and Jerks (155/105)
10 Burpees Over Bar
25 Double Unders

C. Partner Style:
AMRAP 8:00
200m Sprint
*You go/I g