WOD+

Ceiling Fan

July 5, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 20 Single Unders – Single Unders (high jump) – Double unders 15 Russian Kettlebell Swings 12 Kettlebell Goblet Squats 9 Lateral Box Step-ups (…

p

July 3, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard…

Bubbles

July 2, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets 1 Minute Row 60 Single Unders 1 Minute Bike Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts…

Recovery Core

July 1, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips WOD 3 Rounds, Not for Time: 20/…

Macho Taco

June 30, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row Warmup 2 Rounds: 2 Minutes Easy 1 Minute Moderate :30 Seconds Hard 3 Rounds :20 Second Jump Rope 10 DB Romanian Deadlift 10 DB Strict Press (Alternating) 10 Wal…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 seconds each: Jack squat lateral hops mt. climber burpee rest Metcon Metcon (No Measure) 4 Rounds 10 db burpee box step ups 15 cal. row 20 KB swings 25 …

Radar

June 29, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 3 Rounds: 30 Seconds Samson Stretch Video 15 Glute Bridges 30 Seconds Cossack Squats Video 15 Shoulder Taps Video Barbell Warmup 5 Good Mornings 5 Bac…

Workaholic

June 28, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 30 Seconds Each: Easy-Moderate-Hard Row Push-up to Down Dog Video Active Samson + Air Squat Video Scap Pu – Strict PU – Workout Pull-ups Barbe…

Bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 1 min. easy bike 20 banded lateral walks 15 banded face pulls 10 lunges Metcon (No Measure) AMRAP 6 min each…..2 min rest between You can start wherever you …

MarDock Movement

June 26, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Run 200m 10 lunges 10 squats 10 push ups Metcon (No Measure) With a Partner…. 1 person working at a time Divide reps how you see fit Row 1000m 100 walking lu…