May 30 - June 4

**Monday, May 30 come do Murph at CrossFit Lewisville to honor those who have fought for our freedom. You don't need to sign up online for the workout. Just show up between 8:00 and 10:00 am, warm-up and do it! You can do it on your own, partner up or scale as needed (it takes most people between 30-50 minutes).

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

**Our Community Workout is THIS coming Saturday, June 4 at 8:00 am at CrossFit Flower Mound (3001 Long Prairie Rd St 200). Invite friends, family, etc to get in a great workout! 

**We also have our Buddy Week coming up June 13-18 where we will have partner workouts all week long. The whole week is free to new clients and we will offer discounts on 101 for those who attend 3+ times during the week. Email lindsey@crossfitflowermound.com to get signed up.

 

Tuesday, May 31

A. Pistol Progressions

B1. Pendlay Rows
4 x 8

B2. Max Toes to Bar x 4

C. 75 Calorie Row
*Compare to 3/10/16 and 10/19/15

 

Wednesday, June 1

Happy birthday Amy K. and Omeed!

A. Front Squat Mobility Work

B1. Front Squat 1RM
then, 2 x 3 at 80%

B2. Max Rep Strict Pull-ups

C. Make up 75 Calorie Row

OR

2 Rounds:
30 Power Cleans (115/75)
30 Burpees Over Bar

 

Thursday, June 2

A. Shoulder Mobility

B. Push Press 3RM

C. For time:
800m Run, Buy in
27-24-21-18-15
Wall-balls (20/14)
50 Double Unders between sets

 

Friday, June 3

Happy birthday Jim B.!  Happy birthday Alicia, Will S. and Wayne (Saturday) and Matt W. and Kathy (Sunday)!

A. Rowing Technique Work

B1. Make up Front Squat or Push Press

B2. Make up Toes to Bar or Strict Pull-ups

C. ‘Christine’
3 Rounds:
500m Row
12 Deadlifts at Bodyweight
21 Box Jumps (20in)
*Compare to 12/7/15 and 10/14/15