WORKOUT OF THE DAY

200111

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Two Sets: Band Pull-Aparts x 15 Bear Crawl x 10 meters forward + 10 meters backward Followed by… Two Sets: Banded Triceps Extensions x 15 reps each side Donkey Kicks x 5 Followed by… Two Sets: V-ups x 10 Burpee...

200110

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)5 Minutes For Quality 5 Push-up to Down Dogs 10 Straight Leg Sit-ups 15 Second Front Plank on Hands 20 Lateral Hops Over Barbell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach...

200109

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1 Minute Easy Bike Easy Row Slow Squats to Medicine Ball (Butt to Ball) 40 Seconds Moderate Bike Moderate Row Squats with Medicine Ball (Bear Hug Ball) 20 Seconds Faster Bike Faster Row Jump Squats with Medicine...

200108

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)30 Seconds Box Step-ups Slamball Foot Taps Samson Stretch Lateral Box Step-ups (30 Seconds Each Leg) Slamball Deadlifts Spiderman Stretch Box Step Overs (Lateral or Facing Box) Slamball Strict Press Inchworm to...

200107

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)30 Seconds Each Single Unders Spiderman Stretch Glute Bridges Single Unders Frog Hops Single-Leg Glute Bridge (30 Seconds Each Side) Single Unders Slow Burpees Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5...

200106

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds 30 Seconds Each: PVC Pass Throughs Inchworm to Push-up PVC Overhead Squats Samson Stretch *Attempt to Get More Narrow on PVC Pipe with Each Round Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow...

200104

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)30 Seconds Easy Row Plate Hops (In and Out) Slow Air Squats Moderate Row Plate Hops (Forward & Back) Arms Overhead Air Squats Faster Row Burpees to plate Plate Counterbalance Squats Barbell Warmup 5 Good Mornings 5...

200103

MobTown CrossFit - CrossFitWarm-UpWarm-up (No Measure)Warmup Run 400 Meter Easy Jog 1 Minute Each Samson Stretch Spiderman Stretch Push-up to Down Dog 30 Seconds Each Side Performed With Light Dumbbell Single Dumbbell Deadlift Single Dumbbell Reverse Lunges (Hold...

200102

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds 30 Seconds Each: Bike (Increasing Intensity) Inchworm to Push-ups Straight Leg Sit-ups Superman Hold Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian...

New Decade 2020

MobTown CrossFit - CrossFitWarm-up2 rounds 200m run 5 push-up to downward dog 5 active Spider-Man to each side 5 air squats to med ball 5 slam balls 25 single unders 10 pvc pass throughs Then complete: Barbell warm upMetcon (Time)Teams of 2 with a 45 minute time cap...

191231

MobTown CrossFit - Specialty WODsWarm-upWarm-up (No Measure)Buddy 1 Moderate Bike Buddy 2 1 Round: 5 Push-up to Down Dogs 5 Pausing Barbell Bent Over Rows (2 Seconds on Chest) 5 Barbell Strict Press & Reach Switch Stations After Buddy Completes Full Round of 5-5-5...

191231

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Buddy 1 Moderate Bike Buddy 2 1 Round: 5 Push-up to Down Dogs 5 Pausing Barbell Bent Over Rows (2 Seconds on Chest) 5 Barbell Strict Press & Reach Switch Stations After Buddy Completes Full Round of 5-5-5 Barbell...