WORKOUT OF THE DAY
CrossFit – Sat, Mar 23
MobTown CrossFit - CrossFitWarm-upMetconCOMP: Metcon (Time)Teams of 2 100 cal ski erg into 10 Rounds 10 Box Jumps (24/20) 10 Wall Balls (20/14) 10 KB Swings (53/35) 100m runEverything is split but the run. The run is together. In the event of rain, shuttle runs can be...
CrossFit – Fri, Mar 22
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets 5 Inch Worms 5 Clean Grip Deadlifts 4 High Hang Muscle Cleans 3 Hang Power Cleans 2 Power Cleans (Empty bar) 2. Workout Prep 3 sets 3 Power Cleans...
CrossFit – Thu, Mar 21
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* 10:00 AMRAP 30 sec ECHO Bike (easy) 20 sec ECHO Bike (mod) 10 sec ECHO Bike (hard) 30 Single Unders 5 Back Squats (empty bar - build across) 10 Walking Lunge Steps + Torso Twist...
CrossFit – Wed, Mar 20
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* 2 sets: 15 Banded Pull Aparts 15 Banded Face Pulls -into- 7:00 AMRAP 45-second Row 3 Bench Press (empty bar - build across) 10 Sit Ups 3. Workout Prep 1 set: 5/4 Calorie Row (at...
CrossFit – Tue, Mar 19
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets of 2 Deadlifts @85% of...
CrossFit – Mon, Mar 18
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) - into - 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean...
CrossFit – Sat, Mar 16
MobTown CrossFit - CrossFitMetconCOMP (Time) Teams of 2 200m Sled Push (2x45s/1x45s) 50 Burpee Box Get Overs (30/24) 400m Dumbbell Farmer Carry (70s/50s) 50 Burpee Box Get Overs (30/24) 200m Sled Push (2x45s/1x45s) - All reps split between partners with one partner...
CrossFit – Fri, Mar 15
MobTown CrossFit - CrossFitWarm-upMovement Prep/Activation 3:00 Machine (moderate pace) -into- Hip Halo + Banded 7’s -into- 2 Sets 5 Kip Swings 5 Kipping Pull-Ups for round 1, 5 C2B for round 2 (or ring rows into jumping C2B for scaled) 5 Thrusters (empty bar for...
CrossFit – Thu, Mar 14
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 5 Rounds “Rowling” 1 Banded Air Squat for every meter over/under 100m (8 Banded Air Squat Max) 2. Workout Prep 2 sets: 5 Air Squats 5/4 Calorie RowMetconCOMP: Metcon (Time) For...
CrossFit – Wed, Mar 13
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec ECHO Bike (easy pace) 5 Bench Press (empty - build across sets) 5 seal pose/ down dog...
CrossFit – Tue, Mar 12
MobTown CrossFit - CrossFitWarm-up 1. Movement Prep/Activation and Increasing Heart Rate* Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch +...
CrossFit – Mon, Mar 11
MobTown CrossFit - CrossFitWarm Up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 8:00 AMRAP 10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups 4 Low Box Jumps 3 Inch Worms 2. Workout Prep 1 set: 4 Walking Lunge Steps 4 Box Jump Overs 4...