WORKOUT OF THE DAY

200601

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)10 DB Shoulder to OH Run 100m 16 DB Lunge Step Throughs Run 100m 20 Wall Balls Run 100m 16 DB Lunge Step Throughs Run 100m 10 DB Shoulder to OHWeightliftingSnatchSnatch Waves EMOM 1x1 @ 72% 1x1 @ 76% 1x1 @...

200530

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)Running Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with...

200529

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)500m Row Ankle/Shoulder Mobility Straight into: w/ empty barbell: 5 Power Position Muscle Snatch 10 OHS 5 Hang Power Snatch 5 OHS 5 Power Position Squat Snatch 5 Hang Squat SnatchWeightliftingMetconMetcon (Time)For...

200528

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: 100m Run 12 Plank Transitions :30 Hollow Hold 10 Jumping SquatsWeightliftingClean and JerkEMOM "Squat" Clean and Split Jerk Waves 1x1 @ 68% of 1RM 1x1 @ 72% 1x1 @ 76% 1x1 @ 72% 1x1...

200527

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Steady Rounds: 8 DB Burpee Deadlift + Box Step Over :30 Handstand Hold 200m Run Then: *Coach led ankle/hip mobility*WeightliftingMetconMetcon (AMRAP - Rounds and Reps)AMRAP 5: Buy-In: 100 Double Unders Into Max...

200526

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 minutes on the Assault Bike Straight into: 25 kB swings 20 jumping lunges 15 toes to bar 10 burpeesWeightliftingBench Press (5x3)Increase weight each set. Working up to a heavy set of 3.MetconMetcon (AMRAP -...

MURPH

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)200 Meter Run 2 Rounds: 30 Seconds Inchworm to Push-ups 30 Seconds Active Spidermans 30 Seconds Russian Baby Makers 200 Meter Run 2 Rounds: 30 Seconds Pausing Air Squats (3 Seconds in Bottom) 30 Seconds Dead Hang...

200523

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)30 Seconds Each Single Unders Active Spidermans Single Unders Active Samson Single Unders Mountain Climbers Single Unders Reverse Lunges Single Unders Frog Hops Single Unders Slow BurpeesMetconMetcon (Time)3...

200522

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)2:00 Couch Stretch 10 Air Squats 10 Air Squats w/Hip Circle 10 Squats w/Hip Circle and Empty Barbell 10 Squats w/Empty Barbell w/o Hip CircleWeightliftingPausing Back Squat (10 x 2 @ 60% of 1RM)1 second pause...

200521

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: Bike 0.3 Miles 10 Ring Rows 15 Air Squats :30 Handstand HoldMetconMetcon (AMRAP - Reps)5 Rounds: 1 Minute Box Jumps (24/20) 1 Minute Toes to Bar 1 Minute Kettlebell Swings (53/35) 1 Minute RestFGB...

200520

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds 30 Seconds Cossack Squats 30 Seconds Push-up to Down Dog 30 Seconds Glute Bridges Directly Into… 3 Rounds 30 Seconds Air Squats 30 Seconds Mountain Climbers 30 Seconds Glute Bridge...

200519

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: Run 100 Meters 10 Strict Toes to Bar :30 Goblet Squat Hold 15 Kettle Bell SwingsMetconMetcon (Time)1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 Double Unders 400...