gabriel@crossfit-mob.com

Monday – 6/5/23“Sesame Street“Freedom (RX’d)30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)-into-42-30-18Wall Balls (20/14)GHD’s (OR V Ups)-into-30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)Time Cap: 16 Minutes Tuesday – 6/6/23“Big Bird“Freedom/Independence10x100m Sprint (Or 8x25ft Shuttle Run)-Every 3:00- Wednesday – 6/7/23“Cookie Monster“Freedom (RX’d)15:00 Amrap300/250m Row15 Hang Power Snatch (75/55)15 Push Ups Thursday – 6/8/23“Count …

Workouts for the Week of 06/05/2023-06/10/2023 Read More »

Monday – 5/29/23**Heat times 9:00/10:30am ONLY*****Join for BBQ after***“Murph“For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it. Tuesday – 5/30/23“Grit“Freedom/Independence:15:00 AMRAP2-4-6-8-10…Row (calories)Ski (calories)Bike (calories) Wednesday – 5/31/23“Courage“Freedom (RX’d)For time:30-20-10Back Rack Step back Lunges (95/65)Toes to bar(KG conv: 43/29) Thursday – 6/1/23“Dedication“Freedom (RX’d)12:00 AMRAP15 Dumbbell Push Press …

Workouts Week of 05/29/2023 – 06/03/2023 Read More »

Monday – 5/22/23“Hawaii“Freedom (RX’d)5 sets:200m Run15 Pull-ups30 Push-ups45 Squats200m Run-rest 3 minutes between sets-*Optional: perform with weight vest (20/14) Tuesday – 5/23/23“Oahu“Freedom (RX’d)30/24 Calorie Row30 Burpees30/24 Calorie Row24 Burpee Box Jump Overs (24/20)30/24 Calorie Row18 Burpee Box Time Cap: 15 Minutes Wednesday – 5/24/23“Maui“Freedom (RX’d)10 min AMRAP1-2-3-4-5. . .Clean and Jerks (155/105)1 Rope Climb (or 6 …

Workouts the Week of 05/22/2023 – 05/27/2023 Read More »

Monday – 5/15/23“Back to the Future“Freedom (RX’d)4 rounds:200m Run10 Pull-ups20 Push-ups30 Air Squats-Rest 4:00-8 rounds:100m Run5 Pull-ups10 Push-ups15 Air Squats Tuesday – 5/16/23“Marty McFly & Doc“Freedom (RX’d)12:00 Amrap8 Single Arm Dumbbell Snatches (50/35) (Right Arm)8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)8 Single Arm Dumbbell Snatches (50/35) (Left Arm)8 Single Arm Overhead Walking …

Workouts the Week of 05/15/2023-05/20/2023 Read More »

Monday – 5/8/23“The Amazon Rainforest“Freedom (RX’d)For Time:800m Run30 Pull-Ups60 Push-Ups90 Air Squats400m Run20 Pull-Ups40 Push-Ups60 Air Squats200m Run10 Pull-Ups20 Push-Ups30 Air SquatsTime Cap: 30 Minutes Tuesday – 5/9/23“Jaguar”Freedom (RX’d)For time:60 Wall Balls (20/14)30 Power Cleans (135/95)60 Wall Balls (20/14)Time Cap: 10 Mins Wednesday – 5/10/23“Sloth“Freedom (RX’d)7:00 Amrap60/48 Calorie RowMax Dumbbell Snatch (70/50)-@10:00-7:00 Amrap60/48 Calorie RowMax …

Workouts Week of 05/08/2023-05/13/2023 Read More »

Monday – 5/1/23“Tennessee“Freedom (RX’d)12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m Run30 Air Squat*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep. – 2 options –#1 at bodyweight#2 with 20lb/14lb Vest (advanced) Tuesday – 5/2/23“Diane Bailey“Freedom (RX’d)21-15-9Deadlift (275/185)Strict Handstand Push Ups(KG conv: …

Workouts Week of 05/01/2023-05/06/2023 Read More »

Monday – 4/24/23“Red Snapper“ Freedom (RX’d)For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy** 1 Round of Cindy is: **5 Pullups10 Pushups15 Air SquatsTime Cap: 22 Minutes Tuesday – 4/25/23“Wahoo”Freedom (RX’d)7 min AMRAP50/40 Calorie Assault BikeMax Reps Line Facing Burpees-rest 5:00-7 min AMRAP50 …

Workouts Week of 04/25/2023-04/29/2023 Read More »

Monday – 4/17/23“Half Murph” Freedom (RX’d)800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m RunTime Cap: 32 Minutes Tuesday – 4/18/23“Original Cheesecake”Freedom (RX’d)Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8– rest 1 minute between sets – Wednesday – 4/19/23“Oreo Dream Extreme Cheesecake” Freedom (RX’d)For Time:100 Burpee Box Jump Overs (24/20)Time Cap: 15 Minutes Thursday – 4/20/23“Carmel Pecan Turtle Cheesecake“Freedom (RX’d)12:00 Amrap15/12 Calorie Assault …

Workouts Week of 04/17/2023-04/22/2023 Read More »

Monday – 4/10/23“Incredible Hulk“Freedom (RX’d)For Time:12 Burpee Box Get Over (30/24)24 Pull-ups12 Burpee Box Get Over (30/24)18 Chest to Bars12 Burpee Box Get Over (30/24)12 Bar Muscle-Ups (Or 24 Chest to Bar)Time Cap: 15 Minutes Tuesday – 4/11/23“Dr. Bruce Banner“Freedom (RX’d)100-75-50Double Unders150-100-50ftSingle Arm Overhead Dumbbell Lunge (50/35)25 GHD’s (Or Stick Sit Ups) after each set …

Workouts Week of 04/10/2023-04/15/2023 Read More »

Monday – 4/3/23“Romans 5:8“Freedom (RX’d)5 sets1000/800m Bike Erg50 Double Unders4 Wall WalksRest 1 min between sets* Sub 30/24 Calorie Assault Bike or 25/20 Echo Bike if BikeErgs are not available. Tuesday – 4/4/23“1 John 4:9-10“Freedom (RX’d)3 Rounds30 Dumbbell Front Squats (35s/25s)20 Toes to Bar10 Burpees over Dumbbell(KG conv: 15s/10s) Wednesday – 4/5/23“Galatians 2:20“Freedom (RX’d)16:00 Amrap5 …

Workouts Week of 04/03/2023-04/08/2023 Read More »