March 20 - April 1

Next 101 Class: April 3, 4 and 6 from 5:15-6:15 am. The price is $50 and that will get you set up and ready to start coming to classes regularly!  Email lindsey@crossfitflowermound.com to get registered.

Last CrossFit Open:  We will have the last Open Workout Saturday morning starting at 9:00 am rather than Friday night. We WILL have the 5:30 pm class on Friday night and also the 8:00 am class on Saturday morning. We will NOT have Open Gym on Saturday. Sign up for heats via Wodify on Friday morning rather than Thursday night.

BBQ after the Open is complete- around 11:30-12:00. BYOB. Please RSVP via FB or email Lindsey with number of attendees so that we can have enough food.

Monday, March 20

A. 17.4
AMRAP 13:00
55 Deadlifts
55 Wall-balls
55 Calorie Row
55 HSPU

OR

A. EMOTM 7:00
5 Thrusters (135/95)

B. Every 2:00 x 8
200m Sprint  

 

Tuesday, March 21

Happy birthday Amy S.!

A. Split Jerk
Work to a heavy single in 6-7 sets
Then, 2 x 1 at 90%

B. 4 Rounds:
15 Pull-ups
20 Push-ups
30 Squats

 

Wednesday, March 22

Happy birthday Hope!

A. Back Squats
2 x 10 at 50-60%
2 x 8 at 70-75%

B. Partner Workout
4 Rounds:
40 Box Jumps (24/20)
60 KB Swings (70/53)
80 Calorie Row

 

Thursday, March 23

A. Bear Complex
5 Rounds of 7 Reps:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Do a rep (Clean + FS + PP + BS + PP) 7 times before setting the bar down. Rest between rounds and complete 5 total. Add weight each set, working to your max.

B. Prowler Push
5x7 x 50m

 

Friday, March 24

A. Snatch Pull + Power Snatch + Snatch
2 + 1 + 1
50-60-65-70-75-80%

B. EMOTM x 16
1. Deadlifts x 6 at 65-75%
2. Burpee Pull-ups x 5

 

Saturday, March 25

Happy birthday Eric (Saturday) and Ryann and Laurel (Sunday)!

A. 4 Rounds:
400m Run
50 Air Squats

B. Strict Pull-ups
4 x 75%

C. GHD Sit-ups
4 x 15-25

 

Monday, March 27

Happy birthday Bob!

A. 17.5

Or

A. Split Jerk
5 x 2 at 85% of last weeks 1RM

B. 3 Rounds: 
25 Calorie Row
35 Wallballs

 

Tuesday, March 28

A. Front Squat
4 x 6 at 75%

B. AMRAP 18:00
100m Suitcase Carry
20 V-ups
100m 1-arm OH Carry
20 Goblet Squats
200m Run

 

Wednesday, March 29

Happy birthday Sumit!

A. Power Clean and Jerk
Work to a heavy single in 6-7 Sets
Then, 3 x 1 at 90%

B. Pull-ups
4 x 65%
Chest to Bar, Muscle-ups and Transitions
4 x 50%

C. 3 Rounds:
75 Double Unders
40 HR Push-ups

 

Thursday, March 30

A. Push Press
6 x 4 at 75-80%

B. Partner 7k Row
Rotate every :90
Complete 6-8 Toes to Bar between rows

 

Friday, March 31

Happy birthday Lena!

A. Snatch
Work to a heavy single in 6-7 sets
Then, 3 x 1 at 90%

B. Fran
21-15-9
Thrusters (95/65)
Pull-ups

 

Saturday, April 1

A. Partner Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run