CrossFit MOB


Workouts Week of 05/08/2023-05/13/2023

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

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Workouts Week of 04/17/2023-04/22/2023

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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:

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