Back to All Events

June 18 - June 23


CrossFit 101: Join us for our next 101 July 9, 10 and 12 from 4:45-5:45 am. Email lindsey@crossfitflowermound.com to get registered. 

Monday, June 18 

A. Back Squat
3 x 6 at 85% of 6RM

B. Pull-ups
3 x 85%

C. For time: 
800m Run
rest 3:00
800m Run
rest 5:00
800m Run

 

Tuesday, June 19 

A. Hip Hinge: Heavy Russian KB Swings
5 x 10

Press: Shoulder Press
5 x 2 at 87% of 1RM

B. For time: 
200m Overhead Plate Carry
then, 4 rounds: 
7 Hang Power Snatch (95/65) 
14 Toes to Bar
then, 200m Overhead Plate Carry 

 

Wednesday, June 20

Happy birthday Sam D.!

A. Karen
150 Wall-balls (20/14) 

 

Thursday, June 21

Happy birthday Sam S.! 

A. Clean and Jerk
EMOTM x 7
1-2 Reps at 83-85% 

B. 21-18-15-12-9-6-3
Shoulder to Overhead (115/75) 
250m Row between each set

 

Friday, June 22

Happy birthday Janelle! 

A. Hip Hinge: Deadlift
5 x 2 at 87% of 1RM

Press: Push Press
3 x 6 at 85% of 6RM

B. For time: 
30 Pull-ups
30 Box Jump Overs
20 Chest to Bar Pull-ups
20 Box Jump Overs
10 Bar Muscle-ups
10 Box Jump Overhead

 

Saturday, June 23

Happy birthday Brian and Kelli G.! 

Earlier Event: June 10
June 11 - June 16
Later Event: June 24
June 25 - June 30