WORKOUT OF THE DAY

200618

MobTown CrossFit - CrossFitWarm-up (No Measure)9 Minute EMOM: Min. 1 - 25 Double Unders Min. 2 - 100 Meter Run Min. 3 - :30 L-SitMetconMetcon (Time)For Time: 50 - 35 - 20 - 35 - 50: Ab-Mat Sit Ups At each "-" complete: 10 Push Press (95/65) 100 Meter KB Farmers Carry...

200617

MobTown CrossFit - CrossFitWarm-up (No Measure)1:00 Each: Calf Foam Roll (1:00 each side) Straddle Stretch Butterfly Stretch 2 Rounds: 5 Inch Worms :30 Hollow Hold 10 Ring Rows :30 Superman Hold 15 Calorie RowWeightliftingHang Squat Clean (8 x 1)15 Minutes to build to...

200616

MobTown CrossFit - CrossFitWarm-up (No Measure)1-2 Minutes of each Pike Stretch Wrist Stretch Puppy Pose Then: Run 400 Meters 3 Steady Rounds 10 Jumping Squats 10 Push-ups 10 Abmat Sit-upsMetconMetcon (Time)For Time: 10 Rounds For Time: 200 Meter Run 10 Alternating DB...

200615

MobTown CrossFit - CrossFitWarm-up (No Measure)1:00 All: Couch Stretch (each side) Banded Shoulder Distraction Pigeon Stretch Then: 10 Air Squats 10 Air Squats w/Hip Circle 10 Squats w/Hip Circle and Empty Barbell 10 Squats w/o Hip Circle and w/Empty...

190613

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Rowling 500 Meters Burpees Push-ups Reverse Lunges Sit-ups Air SquatsMetconMetcon (AMRAP - Reps)3 Rounds 2 minutes on 1 minute off Max effort calorie row Score: Total calories Max effort Ground to Overhead at...

200612

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds 200 Meter Run 10 CrossFit Push-ups 20 Russian Twists w/WallballWeightliftingSplit Jerk (8 x 1 BUILD TO A HEAVY 1RM)MetconMetcon (Time)For Time: 4 Rounds 10 Handstand Push-ups 15 KB Swings...

200611

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)Bike or Row: 3:00 Easy Pace 2:00 Moderate Pace 1:00 Moderate to Fast Pace 3 Steady Rounds 5 Hang Squat Cleans (Empty Barbell) 10 PVC Pass-Throughs :30 Couch Stretch (each side)MetconMetcon (Time)For Time: 25 Box...

200610

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1-2 Minutes of Each: Kneeling Split Butterfly Stretch Lying Front Rack Stretch Then: Row 500 Meters 5 Wall Walks 5 Burpees 20 Banded Good Mornings 5 Burpees 10 Strict Press w/Empty Barbell 5...

200609

MobTown CrossFit - CrossFitWarm-up (No Measure)1:00 Easy Row :30 Active Samson Stretch :30 Front Plank 1:00 Moderate Row :30 Walkouts 1:00 Faster Row :30 Reverse Lunges in Place :30 Hollow Holds Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict...

200608

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Steady Rounds: Bike 0.3 Miles 8 Kettlebell Swings 10 ring Rows *Review Rope Climb Tips & SafetyMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25: 400 Meter Run 2 Rope Climbs 6 Sumo Dead Lift High Pulls (135/95) 12...

200605

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure)1 Round 30 Seconds Active Spidermans 1 Push-up 30 Seconds Moutain Climbers 2 Push-ups 30 Seconds Down Dog 3 Push-ups 30 Seconds Frog Hops 4 Push-ups 30 Seconds Slow Burpees 5 Push-upsWeightliftingPower Clean+Front...

200604

MobTown CrossFit - CrossFitWarm-upWarm-up (No Measure):30 Active Samson :60 Alternating Bird Dogs :35 Active Spiderman :60 Shoulder Taps :30 Down Dog :60 Front Plank to Push Up Plank :30 Up Dog :60 Side Plank (:30 to each side)MetconMetcon (Time)5 Rounds 100' Walking...