gabriel@crossfit-mob.com

Workouts the Week of 07/18/2022-07/22/2022

Monday – 7/18/22 “Friends in Low Places” Freedom (RX’d)For Time:12-9-6-3Squat Snatch (135/95)24-18-12-6Burpee over Bar IndependenceFor Time:12-9-6-3Squat Snatch (115/80)18-15-12-9Burpee over Bar LibertyFor Time:24-18-12-6Alternating Dumbbell Snatch (light)Up Downs Target time: 7-9 minutesTime cap: 12 minutes Tuesday – 7/19/22 “The Dance” Freedom (RX’d)7 sets:1:30 AMRAP10 Deadlifts (135/95)5 Box Jumps (24/20)Max Meter Run in Remaining Time-rest 1:30 between sets- …

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Workouts Week of 07/12/2022-07/15/2022

Monday – 7/11/22 “Don’t Stop Believin’” Freedom (RX’d)7 sets: (new set every 3:00)4 Ring Muscle Ups (Or 12 Chest to Bar)8 Squat Snatches (115/80) Tuesday – 7/12/22 “Any Way You Want It” Freedom (RX’d)For Time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x50s/35s)*10/8 Calorie Assault bike after each set Wednesday – 7/13/22 “Partner Tommy V” Freedom (RX’d)21 Thrusters (each) (115/80)12 …

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Workouts Week of 07/04/2022-07/08/2022

Monday – 7/4/22“1776”7 Rounds (40:00 minute time cap)4 Squat Cleans (225/155)17 Handstand Push-ups76 Double Unders Tuesday – 7/5/22“Roman Candle”Freedom (RX’d)12 min AMRAP25’-50’-75’-100’-125’-150’….Dumbbell Front Rack Walking Lunge (50s/35s)5-10-15-20-25 ….Burpees(Women’s Calories: 4-8-12-16-20…)Independence12 min AMRAP25’-50’-75’-100’-125’-150’….Dumbbell Front Rack Walking Lunge (35s/25s)5-10-15-20-25 ….BurpeesLiberty12 min AMRAP50’ Dumbbell Front Rack Walking Lunge (light)3-6-9-12-15 ….BurpeesTarget round: Round of 100’ lungeMinimum round before scaling: …

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Workouts Week of 06/27/2022-07/02/2022

Monday – 6/27/22Strength/Gymnastics:Alternating EMOM for 10 Minutes:1 Pause Front Squat (3seconds in bottom) + 1 Front Squat@ 75% of 1 RMStrict Weighted Chin-ups (supinated grip) “Everything’s bigger in Texas” Freedom (RX’d)2:00 AMRAP:15 Toes to Bar12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike)Max Power Snatch (95/65)-rest 2:00 between sets- *Continue until 50 Power Snatches are …

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Workouts Week of 06/20/2022-06/24/2022

Monday: – 6/20/22“Fast Break” 10 Rounds For Time: (30min cap)15/12 Calorie Row 15 Wallballs 20 / 14 lb to 10/9ft.Rest 1:00 Between Rounds.*Score: Total Time Including Rest   Tuesday – 6/21/22:Every 90s x55 front squats @75%*all sets are across. Heavy sets of 5. “Double Pits to Chesty” AMRAP 12:40 Double Unders20 Push-ups10 Toes to Bar  *Score: Rounds + Reps  Wednesday – 6/22/22:Strength:Every …

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Workouts Week of 06/13/2022-06/17/2022

Monday – 6/13/22:“Body Shop” On the 3:00 x 10 Rounds:500 Meter Row Max Bodyweight RepsOdd Rounds: Kipping Handstand Push-upsEven Rounds: V-ups OR GHD Sit-ups (40″/37″)Score: 10 sets of reps Tuesday – 6/14/22:Strength/skill:Every 90s x55 Shoulder press @75% or AHAP*sets are across“Helen” 3 Rounds: (15min cap) 400m Run21 Kettlebell Swings 53 / 35 lb12 Pull-UpsScore: Time Wednesday – 6/15/22:“Moneyball” For …

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Workouts Week of 06/06/2022-06/10/2022

Monday – 6/6/22: Strength:3 deadlifts *build to heavy set “Giddy Up” AMRAP 15:1 Deadlift 1 Burpee Pull-up1 Dumbbell Thruster2 Deadlifts 2 Burpee Pull-ups2 Dumbbell Thrusters …[Add 1 Rep Every Round]Barbell: 225 / 155 lbDumbbells: 50 / 35 lb’s*mod burpee jumping pull-ups. Score: Rounds + Reps. If you finish the round of 6’s and get one rep in the round of 7’s. …

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Workouts Week of 05/30/2022-06/03/2022

Monday – 5/30/22:“Murph” For Time:1 Mile Run100 Pull-Ups200 Push-ups300 Air Squats1 Mile Run*Optional Weight Vest: 20 / 14 lb Tuesday – 5/31/22:“Aftershock” 5 Rounds For Time: (30min cap)1,000 Meter Assault Bike12 Deadlifts 185 / 135 lb21 GHD Sit-Ups* OR V-upsAfter Each Round: 100 Meter Farmers Carry 50’s/ 35’s lb’sScore: Time  Wednesday – 6/1/22:Strength/skill:Every 90s x53 Barbell Thrusters *build …

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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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