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November 27 - December 2


Community Workout: Saturday, December 9 at 8:30 AM. Join us for a free Community Workout! Bring friends and family to check us out. Email lindsey@crossfitflowermound.com for more information. 

Next 101 Class: December 11, 12 and 14 from 4:45 - 5:45 AM. Cost is $50 and will get you set up to begin classes before Christmas! Email lindsey@crossfitflowermound.com to get registered. 

Monday, Nov 27

A1. Pull-ups strict 5x5
A2. Good mornings 3 x 12 (light)

B. Team of 2
25 squat snatches 135/95
50 squat cleans
25 OH Squats
50 front squats
25 push-press
50 jerks
*row 500m between each movement

 

Tuesday, Nov 28

Happy birthday Jody! 

A. Kipping HSPU practice

B. EMOTM x 28
R1 -10-15 Toes-to-bar
R2 - 25-40 Double-unders
R3 - 30’ OH Lunges 2 kb’s
R4 - 7/12 cals Ski or Bike

 

Wednesday, Nov 29

Happy birthday Tarek and Grant! 

A. Box Squats 3 x 5 @ 75%

B. Rip
5 rounds
200m run
12 box jumps 24/20
9 thrusters 95/65

 

Thursday, Nov 30

A. Split Jerk 6 x 3

B. 12:00 AMRAP
15 CTB Pull-ups
10 burpees over the bar
5 deadlifts 275/195

 

Friday, December 1

A1. Max repeatable HSPU x 3
A2. GHD sit-ups 4 x 15-20

B. 1k row, rest 4:00
50 wallballs, rest 2:00
75 hand release push-upss, rest 3:00
1k row

 

Saturday, Dec 2

Happy birthday Amanda F. (Sunday)! 

A. Kipping pull-ups 4 x 60%

B. 3 rounds of
30 thrusters 75/55
40 sit-ups
50 kb swings 53/35

Earlier Event: November 18
November 20 - November 25
Later Event: December 3
December 4 - December 9