WELCOME TO THE
CrossFit MOB
WORKOUT OF THE DAY
Workouts Week of 03/27/2023-04/01/2023
Monday – 3/27/23“Quantumania“Freedom (RX’d)14:00 AMRAP4 Burpees to 12-inch target6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14) Tuesday – 3/28/23“Cassie Lang“Freedom (RX’d)3 sets:21-15-9*Calorie Row42-30-18Double Unders-Rest 3
Workouts Week of 03/20/2023-03/25/2023
Monday – 3/20/23“Banana Pepper“ Freedom (RX’d)3 rounds8 Overhead Squats (115/80)24 Pull-ups-at 10:00-3 rounds8 Power Snatch (115/80)24 Wall Balls (20/14) Tuesday – 3/21/23“Jalapeño“Freedom (RX’d)40/32 Calorie Assault Bike20
Workouts Week of 03/13/2023-03/18/2023
Monday – 3/13/23“Ireland“Freedom (RX’d)5 rounds:200/175m Row10 Burpee over Rower15 Wall Balls (30/20)Time Cap: 16 Minutes Tuesday – 3/14/23“Saint Patrick“Freedom (RX’d)For time, partition any way:1600m Run
Workouts for the week of 03/06/2023-03/11/2023
Monday – 3/6/23“The Little Mermaid“Freedom (RX’d)Run 400m-into-5 Rounds5 Strict Pull Ups5 Strict HSPU15 Abmat Situps-into-Run 400m Tuesday – 3/7/23“Under The Sea“Freedom (RX’d)5 sets10 Dumbbell Box
Workouts Week of 02/27/23-03/04/23
Monday – 2/27/23“Chocolate Chip Cookie“Freedom (RX’d)5 sets50 Double Unders10 Clean and Jerks (95/65)10 Bar Facing Burpees-Rest 1:00 between sets- Tuesday – 2/28/23“Oatmeal Raisin“Freedom (RX’d)5 Rounds1
Workouts the Week of 02/20/2023-02/25/2023
Monday – 2/20/23“Shrek“Freedom (RX’d)1000/800m Row50 Push ups200 Double Unders50 Push ups1000/800m Row Tuesday – 2/21/23“Princess Fiona“Freedom (RX’d)12:00 Amrap3-6-9-12-15-18. . .Double Dumbbell Cleans (50s/35s)Toes to BarBurpee
Workouts Week of 02/13/2023-02/18/2023
Monday – 2/13/23“Hot Dog and Fries“Freedom (RX’d)5 rounds12 Kettlebell Swings (53/35)12 Kettlebell Goblet Squats (53/35)60 Double Unders Tuesday – 2/14/23“Funnel Cake“Freedom (RX’d)5 sets:8×25’ Shuttle Sprints8
Workouts Week of 02/06/2023-02/11/2023
Monday – 2/6/23“Boy Meets World“Freedom (RX’d)For Time:75 Air Squats25 Push Ups50 Wall Balls (30/20)25 Push Ups75 Air SquatsTime Cap: 14 Minutes Tuesday – 2/7/23“Cory &
Workouts Week of 01/30/2023-02/04/2020
Monday – 1/30/23“Taylor Swift“Freedom (RX’d)2 Sets:12 Devils Press (50s/35s)50 Double Unders8 Devils Press (50s/35s)50 Double Unders4 Devils Press (50s/35s)50 Double Unders-rest 2 minutes between sets-
Workouts Week of 01/23/2023 – 01/28/2023
Monday – 1/23/23“Toyota“Freedom (RX’d)For Time:500-400-300-200-100mRow50-40-30-20-10Air Squats*Female Distance: 400-320-240-160-80Time Cap: 15 Minutes Tuesday – 1/24/23“Honda“Freedom (RX’d)3 rounds20 Handstand Push Ups30 Toes to Bar50’ Front Rack Walking
Workouts Week of 01/16/2023-01/21/2023
Monday – 1/16/23“Ducky“Freedom (RX’d)21-15-9Power Cleans (115/80)Bar Facing Burpees(KG conv: 52/36)Time Cap: 8 minutes Tuesday – 1/17/23“Littlefoot“Freedom (RX’d)15-12-9Dumbbell Thruster (50s/35s)Dumbbell Box Step ups (50s/35s)(24/20)30yd Sled Push
Workouts Week of 01/09/2023-01/14/2023
Monday – 1/9/23‘Croissant“Freedom (RX’d)20 min AMRAP21/16 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)15 Shoulder Press (75/55)9 Strict Pull-ups(KG Conv 34/25 Tuesday – 1/10/23“Cream Cheese
Workouts 01/02/2023-01/07/2023
Monday – 1/2/23Elsa and AnnaFreedom (RX’d)10 rounds16/13 Calorie Row8 Burpee Over RowerTime cap: 18 minutes Tuesday – 1/3/23Fran21-15-9Thrusters, 95# / 65#Pull-ups Wednesday – 1/4/23Kristoff and
Workouts Week of 12/26/2022-12/31/2022
Monday – 12/26/22“Times Square Ball Drop“Freedom (RX’d)5-10-15-20-15-10-5Pull-upsGHD’s (Or Stick Sit Ups)* 2 Wall Walks after each round Tuesday – 12/27/22“Black Eyed Peas & Collard Greens”Freedom
Workouts Week of 12/19/2022-12/23/2022
Monday – 12/19/22“It’s Beginning to Look a Lot Like Christmas”Freedom (RX’d)Every 3:00 (8 sets)15/12 Calorie Assault Bike (Or 12/10 Echo Bike)10 Dumbbell Thrusters (50s/35s)(KG Conv
Workouts the Week of 12/12/2022-12/17/2022
Monday – 12/12/22“Polar Bear“Freedom (RX’d)3 rounds10 Front Squats (95/65)10 Toes to Bar10 Burpee Over Bar-rest until minute 7:00-30 Burpee Over Bar30 Toes to Bar30 Front
Workouts the Week of 12/05/2022-12/09/2022
Monday – 12/4/22Scott VanderSHOOT & Ben Freaking DavidsonFreedom (RX’d)6 Sets (1 Set every 2:30)12×25′ Shuttle Run15 GHD Sit Ups(KG Conv: shuttle run 12x8m)-Rest 5:00-6 Sets
Workouts Week of 11/28/2022-12/03/2022
Monday – 11/28/22“Huli Huli Chicken“Freedom (RX’d)4 sets (New set every 5:00)20/16 Calorie Assault Bike (16/13 Calorie Echo)20 Wall Balls (20/14)50ft Overhead Plate Walking Lunge (45/25)
Workouts Week of 11/21/2022-11/26/2022
Monday – 11/21/22“A Charlie Brown Thanksgiving”Freedom (RX’d)2 sets:50 Air Squats25 Alt. Dumbbell Snatches (70/50)50 Air Squats-rest 3:00 between sets-(KG Conv: 32.5/22.5) Tuesday – 11/22/22“The Turkey
Workouts Week of 11/14/2022-11/18/2022
Monday – 11/14/22“Lightning McQueen”Freedom (RX’d)3 Sets2 Rounds50’ Front Rack Walking Lunge (2×50/35)50 Double Unders5 Wall Walks50 Double Unders-Rest 1:1 between sets-(KG conv: DB 22.5/15) *This
Workouts Week of 11/07/2022-11/12/2022
Monday – 11/7/22“The Rings of Power”Freedom (RX’d)30 Pull-ups75 Wall Balls (20/14) (10’/9’)15 Bar Muscle Ups Tuesday – 11/8/22“Galadriel”Freedom (RX’d)21-15-9*Calorie Assault BikeHang Power Cleans (115/80)-Rest 1:1-21-15-9*Calorie
Workouts Week of 10/31/2022-11/04/2022
Monday – 10/31/22“Fred Flintstone”Freedom (RX’d)4 rounds400m run40 Air Squats30 Push Ups15 Strict Pull UpsTime cap: 24 minutes Tuesday – 11/1/22“Pebbles Flintstone”Freedom (RX’d)42-30-18Deadlift (155/105)Box jump Overs
Workouts Week of 10/24/22-10/29/22
Monday – 10/24/22“Cousin It”Freedom (RX’d)5 Rounds10 Bar Facing Burpees10 Overhead Squats (135/95) Tuesday – 10/25/22“Morticia Addams”Freedom (RX’d)4 Sets (1 set every 10:00)400m Run40/34 Calorie Assault Bike 400m
Workouts Week of 10/17/2022-10/22/2022
Monday – 10/17/22“Titanic”Freedom (RX’d)5 Rounds50 Double Unders6 Double Dumbbell Hang Snatches (50s/35s)5 Devil’s Press (50s/35s)4 Double Dumbbell Squat Clean (50s/35s) Tuesday – 10/18/22“Jack and Rose”Freedom
Workouts Week of 10/10/2022-10/15/2022
Monday – 10/10/22“Airheads Extreme”Freedom (RX’d)3 sets:Minute 1: 12 Chest to Bar (Or 16 Pull-ups)Minute 2: 10 Air Squats + 50’ Walking LungeMinute 3: 20 Alternating
Workouts Week of 10/03/2022-10/08/2022
Monday – 10/3/22“Might Get Loud”Freedom (RX’d)100 Double Unders40 Wall Balls (20/14)100 Double Unders30 Wall Balls (20/14)100 Double Unders20 Wall Balls (20/14)Time Cap: 15 minutes Tuesday
Workouts Week of 09/26/2022 – 10/01/2022
Monday – 9/26/22“Key Lime Pie”Freedom (RX’d)10:00 Amrap10 Kettlebell Swings (53/35)10 Box Jumps (24″/20″)(KG conv: KB 24/16) Tuesday – 9/27/22“Cherry Pie”Freedom (RX’d)3 sets21-15-9Calorie Row15-12-9Burpee Over Rower-Rest
Workouts Week of 09/18/2022-09/24/2022
Monday – 9/19/22“Golden Retriever”Freedom (RX’d)250/200m Row25 Power Snatches (75/55)250/200m Row25 Power Snatches (75/55)250/200m Row25 Power Snatches (75/55)250/200m Row Tuesday – 9/20/22“German Shepherd”3:00 AMRAP100m Run Or
Workouts Week of 09/12/2022-09/17/2022
Monday – 9/12/22“Rainbow Roll”3 Rounds30 Air Squats50ft Walking Lunge30 Push-ups50ft Walking Lunge30 Kettlebell Swings (53/35)(Conv: KG KB 24/16, 50 feet = 15 meters) Tuesday –
Workouts Week of 09/05/2022-09/10/2022
Monday – 9/5/22“Wyk“5 Rounds for Time5 Front Squats (225/155 lb)5 Rope Climbs (15 ft)400 meter Run (45/35 lb plate) Tuesday – 9/6/22“Rinse N’ Repeat”Freedom (RX’d)Every
Workouts Week of 08/29/2022-09/03/2022
Monday – 8/29/22“Karen”For Time:150 Wall-Ball Shots, 20# / 14#Time Cap: 12 Minutes Tuesday – 8/30/22 “Shuttle to Overhead” Freedom (RX’d):From 0:00-2:00 (2 minutes)Run 200mMax shoulder
Workouts Week of 08/22/2022-08/27/2022
Monday – 8/22/22“Margherita Pizza”Freedom (RX’d)3 Rounds30 Slamball goblet Squats (50/30)90 Double Unders Tuesday – 8/23/22“Hawaiian Pizza”Freedom (RX’d)6 sets (Every 4:00)21/16 Calorie Assault Bike9 Devil Press
Workouts Week of 08/15/2022 – 08/20/2022
Monday – 8/15/22SnatchEMOM x 10 “Top Gun” Freedom (RX’d) 10 rounds 10 Dumbbell Bench (50×2/35×2) 10 Toes to Bar *Time Cap: 14 Minutes Tuesday –
Workouts the week of 08/08/2022-08/13/2022
Monday – 8/8/22“Daniel”50 Pull-Ups400m Run21 Thrusters (95/65)800m Run21 Thrusters400m Run 50 Pull-UpsTime Cap: 20 minutes Tuesday – 8/9/22“Oh, the places you’ll go”5 Rounds for Time:30/24
Workouts Week of 08/01/2022 – 08/06/2022
Monday – 8/1/22 “Madison, Wisconsin” Freedom (RX’d) 5 sets (Every 3:30)200m Run12 Clean and Jerks (135/95)** Touch and Go ** Tuesday – 8/2/22 “President James
Workouts Week of 07/25/2022-07/30/2022
Monday – 7/25/22“Megalodon”For Time (10 min Cap): 21-15-9Thrusters (95/65)Burpee Over BarChest to Bar Tuesday – 7/26/2022“Great White Shark”AMRAP (12:00 min)10 Single Arm DB Push Press(L)
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
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
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
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)
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 –
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
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:
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:
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:
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
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
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
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
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:
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
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
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:
What are the benefits of joining a community-based fitness gym?
First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally
