WORKOUT OF THE DAY
CrossFit – Wed, Nov 29
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light)...
CrossFit – Tue, Nov 28
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate* 2 sets: 10 Banded Fire hydrants (each) 10 Banded Squats 20 Line Hops -into- 6:00 Amrap 1x50ft Shuttle Run 5 Deadlifts (empty bar) 5 Front Squats 10 Hollow Rocks 10 Roll and Reach...
CrossFit – Mon, Nov 27
MobTown CrossFit - CrossFitWarm-upWARM UP 5:00 Jog 2x 10 Walking Lunges 5 Burpee Broad Jumps 4 x 100m AccelerationsMetconCOMP: Metcon (Time)3 Full Rounds: 1 Round = 800m-400m-200m Run Movement (See Below) 90 Sec Rest R1: 50 Walking Lunges R2: 100m Farmer Carry (70/53)...
CrossFit – Mon, Nov 27
MobTown CrossFit - CrossFitWarm-upWARM UP 5:00 Jog 2x 10 Walking Lunges 5 Burpee Broad Jumps 4 x 100m AccelerationsMetconCOMP: Metcon (Time)3 Full Rounds: 1 Round = 800m-400m-200m Run Movement (See Below) 90 Sec Rest R1: 50 Walking Lunges R2: 100m Farmer Carry (70/53)...
CrossFit – Sat, Nov 25
MobTown CrossFit - CrossFitWarm-upCOACH LEDMetconCOMP: Metcon (Time)TEAMS OF 2 2 Rounds for Time 25 Double DB Devils Press (35/25) 50 Wall Balls 75 Box Jumps 100 Cal Row 125 DUsGoal Time: Sub 35 minutes TIME CAP: 45 minutes Split reps as neededFIT: Metcon (Time)TEAMS...
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...
Thanksgiving WOD
MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)2 Rounds 200m run 15 ab mat sit ups or GHDs 15 KB Deadlifts 15 Air Squats 16 Step Back Lunges 10 PVC Pass Throughs (1st round wide grip, 2nd Round Narrow Grip) Barbell Warmup w/ empty barbell 5 Good Mornings 5 Back...
CrossFit – Wed, Nov 22
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo -into- 8 min AMRAP 4 Front Squats 4 Shoulder Press 20 Single Unders 10 Alternating V-Ups 2. Workout Prep 3 sets: 2 Thrusters (Build in...
CrossFit – Wed, Nov 22
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 Rounds: 5 Cal Bike 5 Wall Balls 10 Walking Lunges 5 Push Press 100m RunMetconCOMP: Metcon (Time)FOR TIME: 50-30-10 Cal ECHO Bike Wall Balls (20/14) Dual KB Front Rack Lunge...
CrossFit – Wed, Nov 22
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 Rounds: 5 Cal Bike 5 Wall Balls 10 Walking Lunges 5 Push Press 100m RunMetconCOMP: Metcon (Time)FOR TIME: 50-30-10 Cal ECHO Bike Wall Balls (20/14) Dual DB Front Rack Lunge...
CrossFit – Tue, Nov 21
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 Rounds: 5 Cal Bike 5 Wall Balls 10 Walking Lunges 5 Push Press 100m RunCOMP: Metcon (Time)FOR TIME: 50-30-10 Cal ECHO Bike Wall Balls (20/14) Dual KB Front Rack Lunge (53/35)...
CrossFit – Tue, Nov 21
MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo -into- 8 min AMRAP 4 Front Squats 4 Shoulder Press 20 Single Unders 10 Alternating V-Ups 2. Workout Prep 3 sets: 2 Thrusters (Build in...