May 1 - May 6

Sign your athlete up for our Summer Sports Training Programs that begin June 5! Sign up before May 15 and get 10% off 12 sessions or more. Email lindsey@crossfitflowermound.com for more information or visit crossfitflowermound.wodify.com to get signed up! 

Monday, May 1

Happy birthday Jeff B. and Jennifer V.!

A1. Front Squat
6 x 3 with :05 Negative
*Add 5-10% from last week

A2. 5 Tall Box Jumps x 6

B. 3 Rounds:
30 Calorie Row (20)
30 Burpees (20)
Rest 3:00-4:00 between rounds

 

Tuesday, May 2

A. 15:00 of Practice:
Muscle-ups
Handstand Walking

B. AMRAP 11:00
25 Wall-balls(20/14, 20 at 14/10)
15 Pull-ups (9)

 

Wednesday, May 3

A. Deadlifts
5 x 5 at 70%

B. 2 Rounds:
800m Run
50 HR Push-ups (35)

 

Thursday, May 4

Happy birthday Cara and Ron!

A. Shoulder Press
5 x 5 at 75% or add 5-10# from last week

B. EMOTM x 14
10 Toes to Bar (7)
10 Broad Jumps (8/7, 7/6)

 

Friday, May 5

A. EMOTM x 10
Odds: 4 Power Clean and Jerk (185/125)
Evens: 40 Double Unders

B. For time:
500m Row
200m Farmer Carry (53/35/44/26)
400m Run
100m Sled Drag (185/135, 145/110)
400m Run
200m Farmer Carry
500m Row

 

Saturday, May 6

Happy birthday Scott H. and Jeremy (Sunday)!

A. Snatch
5 x 3 at 75%

B. 21-15-9
Burpee Pull-ups
Heavy KB Swings (70/53, 53/35)