gabriel@crossfit-mob.com

Workouts Week of 05/23/2022-05/27/2022

Monday – 5/23/22:Strength:Every 90s x53 shoulder press*build to max for the day“Body Language” AMRAP 20:20 Calorie Row30 Push-ups40 Sit-ups50 Air Squats         *Score: Rounds + Reps. Mod banded push-ups or knee push-ups.  Tuesday – 5/24/22:“Ice Box” AMRAP 25:7 Box Jump Overs (24″/20″)7 Pull-ups7 Power Snatches 75 / 55 lbEvery 5 Minutes [Starting at …

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Workouts Week of 05/16/2022-05/20/2022

Monday – 5/16/22:Strength/skillEvery 90s x53 hang power clean and push jerks*build to heavy. “Do iT” For Time: (15 min cap)60 Deadlifts45 Hang Power Cleans 30 Push Jerks  Barbell: 155 / 105 lb Score: Time  Tuesday – 5/17/22:“CALalicious” 10 Rounds For Time: (40min cap) 20/17 cal row20/17 cal bike  Rest 1 Minute Between Rounds.Score: Total time including rest.  Wednesday – …

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Workouts Week of 05/09/2022-05/14/2022

Monday – 5/9/22:“Threefer” (in class) 3 Rounds For Time: (35min cap) 35/30 Cal Bike20 Toes to Bar30 Hang Dumbbell Snatches 50 / 35 lb40 Air Squats 50-ft. Single Dumbbell Overhead Lunge (Right)50-ft. Single Dumbbell Overhead Lunge (Left)Score: Total time.  Tuesday – 5/10/22:Strength/skil:EMOM x71 power clean and push jerk*build toHeavy  “Grace” For Time:30 Clean and Jerks 135 / 95 lb *Repeat from …

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Workouts Week of 05/02/2022-05/07/2022

Monday – 5/2/22:Strength:Every 90s X 63 shoulder press*build to heavy “Built DifferenT” For Time: (15min cap)30 Chest to Bar Pull-ups3 Rounds of Dumbbell “DT”20 Chest to Bar Pull-ups2 Rounds of Dumbbell “DT”10 Chest to Bar Pull-ups1 Rounds of Dumbbell “DT”Dumbbells: 50 / 35 lb’s1 Round of Dumbbell “DT”:12 Deadlifts9 Hang Power Cleans 6 Push Jerks  *jumping/banded C2B. Score: …

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Workouts Week of 04/25/2022-04/30/2022

Monday – 4/25/22: “Fight Club”  (in class) 3 Rounds For Total Reps:1 Minute Max Thrusters 95 / 65 lb1 Minute Max Power Cleans 95 / 65 lb1 Minute Max Box Jump Overs (24″/20″)1 Minute Max Pull-ups1 Minute Max Bike Calories1 Minute RestScore: Enter total reps completed each round. Your overall score will be the sum total.  Tuesday …

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Workouts the Week of 04/18/2022-04/23/2022

Monday – 4/18/22:Strength/skill:Every 90s x53 UB power snatches *build to heavy  “Lung Island” For time (15min cap) 25-20-15-10-5:Calorie RowPower Snatches 75 / 55 lb Score: Total time.  Tuesday: – 4/19/22 Back Squat Build To 5RM Back Squat*No failed reps allowed “Regionals 18.5” For Time [22 Minute Cap]:50 Kipping Handstand Push-Ups50 Toes to Bar50 Calorie Bike50 Dumbbell Box Step-Overs (24″/20″)50-ft. …

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Workouts Week of 04/11/2022-04/16/2022

Monday – 04/11/22:Strength:Every 90s x53 UB deadlifts *build to heavy “Donny” For time (15min cap) 21-15-9-9-15-21:Deadlifts 225 / 155 lbBurpees*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when …

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Workouts Week of 04/04/2022-04/09/2022

Monday – 4/4/22:Strength/skill:Every 90 x53 hang power cleans *build to heavy. From above knee. Last set is HEAVIER than workout weight. “Burnin’ Rubber” For Time: 15 Hang Power Cleans  50/42 cal bike 12 Hang Power Cleans 40/35 cal bike 9 Hang Power Cleans  30/26 cal bike Barbell: 185 / 135 lb Score: Total Time.    Tuesday – 4/5/22:  Strength:Every 90s x58 reverse …

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Workouts of the Week 03/28/2022-04/02/2022

Monday – 3/28/22:“Napalm” 2 Rounds For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts 225 / 155 lb 40 Wallballs 20/14lb to 10ft – Score: Total time.   Tuesday – 3/29/22: Strength/skill Every 90s x55 push jerks* build to heavy. Focus on good receiving position.  “Feel The Rhythm” For time (12 min cap) 27-21-15-9: Calorie …

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