gabriel@crossfit-mob.com

Monday – 7/24/23“Mayhem Classic Chipper“Freedom (RX’d)25 Burpee Box Get Over (30/24)50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)25 GHD Sit-Up (Or Stick Sit Ups)15 Bar Muscle-Up (Or 30 Chest to Bar)25 GHD Sit-Up (Or Stick Sit Ups)50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)25 Burpee Box Get Over (30/24)Time Cap: 25 Minutes Tuesday …

Workouts Week of 07/24/2023-07/29/2023 Read More »

Monday – 7/17/23“Jersey Mike’s“ Freedom (RX’d)200m Run18-15-12-9-6-3Shoulder to Overhead (115/75)(KG conv: 52/34)Time Cap: 15 Minutes Tuesday – 7/18/23“Jimmy John’s“Freedom (RX’d)3 rounds:12/10 Calorie Assault Bike9 Deadlifts (185/125)6 Bar Facing Burpees-rest 3:00-3 rounds:6 Bar Facing Burpees9 Deadlifts (185/125)12/10 Calorie Assault Bike Wednesday – 7/19/23“Firehouse Subs“Freedom (RX’d)4 Sets:3:00 AMRAP15 Ring Rows (Or Bent Over Dumbbell Rows)15 Dumbbell Bench (50s/35s)*Max …

Workouts Week of 07/17/2023-07/22/2023 Read More »

Monday – 7/10/23“Mozzarella“Freedom (RX’d)Every 1:00 (7 rounds / 21 minutes)Minute 1: 6 Clean and Jerks (135/95)Minute 2: 15 Wall Balls (20/14)Minute 3: 50 Double Under Tuesday – 7/11/23“Gouda”Freedom (RX’d)3 Rounds30 Alternating Dumbbell Snatches (50/35)30 Toes to barTime Cap: 12 Minutes Wednesday – 7/12/23“Feta“Freedom (RX’d)AMRAP 20:00500m/450m Row15 Burpees over Rower400m Run15 Burpees over Rower Thursday – …

Workouts Week of 07/10/2023-07/15/2023 Read More »

Monday – 7/3/23“America the Beautiful“Freedom (RX’d)3:00 Amrap (5 sets)20 Bench Press (135/95)Max Calorie Row– Rest 1:00 between sets –(KG conv: 61/43) Tuesday – 7/4/23 – ONE CLASS ONLY AT 9:00a.m.Coaches Choice-or-“Morrison“50-40-30-20-10 Reps For TimeWall Ball Shots (20/14 lb)Box Jumps (24/20 in)Kettlebell Swings (1.5/1 pood) Wednesday – 7/5/23 – Modified Classes – Noon, 4:00, 5:15 CF …

Workouts Week of 07/03/2023-07/08/2023 Read More »

Monday – 6/26/23“Magic Kingdom“Mayhem Affiliate version of 2023 Semifinals Workout 1Freedom (RX’d)3,000m Echo or Assault Bike84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)2,000m Run84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)1,000m SkiErg92ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)(KG conv: sled 80/60, Manmakers 2×22.5/15)Time Cap: 30 Minutes Tuesday – 6/27/23“Epcot“Mayhem Affiliate version …

Workouts Week of 06/26/2023-07/01/2023 Read More »

Monday – 6/19/23“Papa John’s“Freedom (RX’d)3 rounds400m Run20 Toes to Bar20 Sit UpsTime Cap: 15 Minutes Tuesday – 6/20/23“Domino’s“Freedom (RX’d)3 rounds8 Burpee Box Jump Overs (24/20)8 Power Snatches (135/95)-at 8:00-For Time:24 Burpee Box Jump Overs (24/20)24 Power Snatches (95/65) Wednesday – 6/21/23“Cici’s“Freedom (RX’d)20:00 Amrap25/20 Calorie Row40 Dumbbell Deadlifts (50s/35s)25/20 Calorie Row30 Dumbbell Hang Power Cleans (50s/35s)25/20 …

Workouts Week of 06/18/2023-06/24/2023 Read More »

Monday – 6/12/23“Snow White“Freedom (RX’d)12:00 Amrap50 Double Unders5-10-15-20-25. . .Toes to Bar Tuesday – 6/13/23“Grumpy“Freedom (RX’d)2 Sets21-15-9Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)Calorie Assault Bike (18-12-6 Echo)-Rest 1:1 between sets- Wednesday – 6/14/23“Doc“Freedom (RX’d)5 sets (1 Set every 4 minutes)15/12 Calorie Row12 Burpee Over Rower9 Double Dumbbell Ground to Overhead (50s/35s)(KG conv: 22.5/15) …

Workouts Week of 06/12/2023 – 06/17/2023 Read More »

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 »