July 10 - July 15

Upcoming 101 Classes:
July 10, 11 and 13—6:00 – 7:00 PM
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

 

Monday, July 10

Happy birthday Tucker and Greg S.!

A. The Gauntlet
30 Pull-ups
300m Run
30 Deadlifts (115/75, 95/65)
300m Run
30 Shoulder to Overhead
300m Run
30 Calorie Row
300m Run
30 Toes to bar
300m Run
30 Power Cleans
300m Run
30 Front Squats
35:00 Time Cap

 

Tuesday, July 11

A. Front Squats
4 x 8 at 65%

B. 50 Burpees to Plate (40)
50 Calorie Row (40)
25 Burpees to Plate (20)
20 Calorie Row (20)

 

Wednesday, July 12

Happy birthday Ina!

A1. Split Jerk
3-3-2-2-1-1

A2. Pull-ups
6 x 50%

B. EMOTM x 10
15 KB Swings (53/35)  

 

Thursday, July 13

Happy birthday Noreen!

A. AMRAP 11:00
3-3, 6-6, 9-9, 12-12, etc
Handstand Push-ups
Toes to Bar
*Complete 15 Wall-balls after each round

B. Tabata :20 on / :10 off x 8
Pick Row, Assault Bike, or Ski
Complete x2 , rest 5:00 between rounds

 

Friday, July 14

Happy birthday Brian T.!

A. Snatch Balance
7 x 3 at 80-90% of snatch

B. 15-9-6
Deadlifts (275/185, 225/155)
Chest to Bar Pull-ups (Chin over Bar)
Box Jump Overs (30/24, 24/20)

 

Saturday, July 15  

Happy birthday Tarisha and Jake S. (Saturday) and Robert H. (Sunday)!

A. Push Press
5-5-5-5-5

B. For time:
200m Farmer Carry (70/53, 53/35)
400m Run
200m Walking Lunges
400m Run
200m Farmer Carry