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January 22 - January 28


CrossFit 101 Class: Join us for our next 101 Class on February 5, 6 and 8 from 5:15-6:15 am. Cost is $50. Email lindsey@crossfitflowermound.com to get registered. 

Monday, January 22, 2018
A. Front Squat 6 x 6

B. CrossFit Games Open 13.2

10-minute AMRAP

5 Shoulder to over head 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

 

Tuesday, January 23, 2018

A. Burpee Pull-up Test

B. 6 Rounds NFT

250m Row

20 ft. OH DB lunge 50/35

 

Wednesday, January 24, 2018

A. 3 set Toes-to-bar test

B. 3 Rounds

1:00 Max Calories on Assault Bike

100ft Farmer Carry

100ft Front Rack Carry

100ft Farmer Carry

rest 4:00 (full recovery)

 

Thursday, January 25, 2018

A. Front Squat 6 x 6

B. EMOTM x 16

O - 6 Shoulder to Overhead 155/105

E - 10-12 Box Jumps 24/20

 

Friday, January 26, 2018

A. Ring Dip Test

B. Pendlay Rows 4 x 10

C. 20 Squat Clean and Jerks 135/95

10 Burpees over the bar

10 Squat Clean and Jerks 185/125

20 Burpees over the bar

 

Saturday, January 27, 2018

 

A. Deadlifts 6 x 6

 

B.  100 Double-unders

30 Heavy KB Swings

30 Thrusters 115/75

30 Heavy KB Swings

100 Double-unders

Earlier Event: January 14
January 14 - January 20
Later Event: January 28
January 28 - February 3