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November 6 - November 11


Reminder: No Open Gym this coming Saturday, November 11. We are hosting our 2nd Annual Klash of the Kilos Weightlifting meet. We will have the normal 8:00 am class. 

Turkey Burpee: Get signed up for the Turkey Burpee 5k and/or CrossFit Workout before this Friday, November 10 in order to ensure a super soft, nice shirt in your size. 5k begins at 7:00 am and heats for the workout begin at 8:00 am and run every 7 minutes. Proceeds are going to benefit Journey to Dream and Kyle's Place. The Turkey Burpee will take place on Thanksgiving morning at Unity Park (Kids Kastle) in Highland Village. Sign up here: crossfitflowermound.wodify.com. 

 

Monday, November 6 

A. Snatch High Pull + Hang Snatch
6 x 2 + 1 at 70-80%

B. 3 Rounds: 
500m Row at 85% 
10 Burpees to Touch
20 Wall-balls (20/14, 14/10)

 

Tuesday, November 7 

A. DT
5 Rounds: 
12 Deadlifts (155/105) 
9 Hang Power Cleans
6 Push Jerks

B. Ring Push-ups 4 x 15-20
GHD Sit-ups 4 x 15-20
Box Jumps 4 x 15-20

 

Wednesday, November 8 

A. Box Squat
6-6-4-4-2-2

B. AMRAP 15:00
50 Double Unders
10 Strict HSPU
20 Toes to Bar

 

Thursday, November 9 

A. Strict Pull-ups + Kipping Pull-ups
5 x 5 + 5

Muscle-ups
6 x 3-5

B. 100 Burpees
Compare to 12/15/16

C. Max Calories on AB
Compare to 9/18/17

 

Friday, November 10 

Happy birthday Gerry! 

A. Barbell Lunge
4 x 20

B. Teams of 3
30 Manmakers
200m Sandbag Carry
75 Deadlifts (185/125) 
100 Box Jump Overs
75 Deadlifts
200m Sandbag Carry
30 Manmakers

 

Saturday, November 11 

Happy birthday Tomas and Christi (Sunday)! 

A. Shoulder Press
5 x 5

B. Teams of 4
5k Row
*Each team members complete 10 DB Thrusters at every break

Earlier Event: October 28
October 30 - November 4
Later Event: November 11
November 13 - November 18