WOD+

MarDock Movement

January 18, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) Jog 200 10 KB deadlifts 10 KB swings 10 front raises/10 lateral raises Metcon Metcon (No Measure) 5 Rounds Bike 10 cal. 30 hammer swings Sled Push (with weight/on h…


Steam Roller

January 17, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 min Bike or Row Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Weightlifting Front…

Tri sets

January 16, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 5 Min Cindy 5 Pull-ups 10 Push-ups 15 squats ShowPony 3 sets of 12 Bent Over Row Supinated Grip Upright Row Reverse Fly 3 Sets of 12 Barbell Curl Db Curls …

Power Wheels

January 15, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 5 Walkouts Video 10 Calorie Bike 15 PVC/Barbell Overhead Squats* Weightlifting Bench Press 10 min to build to a heavy 5 Snatch On the 2:00 x 5 Sets: 1 …

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds Jog 100ft 50ft….. high knees high kicks 10 air squats 10 toe touches 5 squat jumps Metcon Metcon (No Measure) BALLZ AMRAP 25 15 wall balls 15 wall ba…

Snack Bar

January 14, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minutes For Quality 30 Seconds Superman Hold Video 250 Meter Row 20 AbMat Sit-ups 15 Air Squats 10 Push-ups 5 Strict Pull-ups Strict Gymnastics 0:00 – 5:00…

MarDock Movement

January 13, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 30 jump ropes 20 lunges 15 ring rows Metcon (No Measure) 30-20-10 box jump bike (cal) Rest 1 min 30-20-10 KBS Sit ups Rest 1 min 30-20-10 weighted walking lunges b…

Taco Bell

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Seconds Each: Spiderman + Reach Video Single Unders Samson Stretch Video Russian Kettlebell Swings 1 Round 10 Calorie Ski Erg 15 PVC Pass Throughs 10 Russian Bab…

MarDock Movement

January 11, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds You can use either db or a bar 5 push press 5 squats 5 sit ups 5 DL 5 ring rows Metcon Metcon (No Measure) 7 rounds/7 reps of each exercise You may choose …