May 23 - May 28

Don’t forget about Memorial Day Murph next Monday, May 30. Come do Murph, scaled Murph or Partner style Murph from 8:00-10:00 am at the Lewisville location. You don’t need to sign up- just show up! Email lindsey@crossfitflowermound.com if you have any questions! We will not have normal classes that day. 

Also, our next Community Workout is quickly approaching. Mark your calendar for Saturday, June 4 at 8:00 am at the Flower Mound location. The workout is free and open to anyone and everyone- invite friends!

Monday, May 23

Happy birthday Jen A.!

A. Snatch Skill Work

B. Snatch Pull + Snatch
2+2 at 60%
2+1 at 70%
2+1 at 75%
3 x 2+1 at 80%

C1. HSPU
6 x 5-7

C2. Prowler Pushes
6 x 50m
*Heavy and FAST!

 

Tuesday, May 24

A. Hip Hinge and Goodmorning Work

B. EMOTM x 12
Odds: 4 Deadlifts at 80%
Evens: Strict Pull-ups
*Add 1 rep from 5/16

C. Partner WOD:
200m KB Carry (each person carries)
100 KB Swings (53/35, 44/26) while partner holds Plank
200m KB Carry
100 Box Jumps (24/20, 20/16) while partner does Bar Hang
200m KB Carry
100 Double Unders

 

Wednesday, May 25

A. Tempo Front Squats

B. Front Squats
10 at 50%
8 at 60%
6 at 70%
5 at 80%
3 x 2 at 90%

C. AMRAP 8:00
12 Pull-ups
18 Push-ups
22 V-ups

 

Thursday, May 26

Happy birthday Lisa S.!

A. Tempo Push-ups

B1. Push Press
7 at 60%
6 at 70%
5 at 80%
3 x 3 at 90%
*Use 3RM

B2. Toes to Bar
5 x 65-75%

C. 3 Rounds:
400m Run
7 Thrusters (135/95, 95/65)
10 HSPU

 

Friday, May 27

Happy birthday Jill and Kelly H.!

A. High Hang + Split Jerk Skill Work

B. Clean and Jerk
1-1-1-1-1

C. 30-20-10
Burpee Box Jumps (24/20, 20/16)
DB Snatches (40/25)

 

Saturday, May 28

Happy birthday to Shawn and Collin!

A1. Thrusters
5-5-3-3-2-1

A2. Double Under
4 x Max in :60

B.  50-30-50
Wall-balls (20/14, 14/10)
400m Run between rounds