January 9 - January 14

It’s not too late to sign up for the 101 Class this week! The class is scheduled for Monday, Tuesday and Thursday, January 9, 10 and 12 from 5:30-6:30 pm. The cost is $50 and will get you ready to join in on workouts regularly!

Save the date: February 3 from 5:30-9:30 pm. Project Mayhem. This is a men’s event where you will workout, fellowship and have a great time. Email dave@crossfitflowermound.com with questions. More information will be posted soon.

Monday, January 9

A. Pull-up or Ring Row Negatives
3 x 5
Jump/Pull, hold :05, Lower :05

B. Russian KB Swings
4 x 25

C. AMRAP 9:00
17 Push-ups (13)
200m Sprint
25 Air Squats  (20)

 

Tuesday, January 10

A1. Thrusters (115/75)  
5 x 15

A2. GHD Sit-ups
4 x 15

B. 4 Rounds:
20 Box Jumps (24/20, 20/16- 16)
12 Hang Power Cleans (135/95, 105/75)
Rest :90

 

Wednesday, January 11

Happy birthday Sonya and Sabrina!

A1. DB Bent Row
4 x 12

A2. Plank Hold x 5:00

B. EMOTM x 21
1. 8 Push Press (155/105, 115/75)
2. 13/10 Calorie Row
3. 40 Double Unders

 

Thursday, January 12

Happy birthday Lian!

A. Deadlifts
5 x 7 at 70%

B. AMRAP 12:00
10 HSPU (7)
14 Toes to Bar (10)
20 Burpees (16)

 

Friday, January 13

Happy birthday Nicki and Shannon!

A. Back Squats
3 x 15(50/55/60)

B. 3 Rounds
1:00 on / 1:00 off
Max Rep
Pull-ups
KB Swings (53/35, 44/26)

 

Saturday, January 14

Happy birthday Melissa (Sunday)!

A. Partner 3k Row
Switch every 1:30

B. For time:
75 Wall-balls (60)
75 Box Jumps (60)
75 Sit-ups (60)
75 Air Squats (60)