WOD+

Active Recovery

February 20, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 min Bike 3 Rounds 5 Strict Pull-ups 10 Push-ups 15 Squats WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 Burpees 20 Russian Kettlebell Swings (53/35) 300…

Barbell Cycling

February 19, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 3 Rounds 5Hang Cleans 5 Push Jerks 5 Cleans 5 Split Jerks Weightlifting On the 2:30 x 6 Sets: 3-Position Power Clean Pausing Split Jerk (Drop Barbell) Powe…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds (50 ft.) 3 point shuttle run shuffle butt kick high knee grapevine lunge Metcon Metcon (No Measure) AMRAP 2 minutes x 4 10- 15 burpees and max calorie bike…

Montoya

February 18, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes Easy Bike 2 Minutes Easy Row 2 Rounds 5 Inchworms Video 30 Hollow Rocks Video 5 Walkouts Video 30 Superman Rocks Video WOD Metcon (Time) For Time: 15 Stri…

Fight Or Flight

February 17, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 500 Meter Row 40 Seconds Spiderman + Reach Video 30 Seconds Samson Stretch Video 20 Air Squats 10 Lateral Box Step-ups (5 Each Leg) Video Barbell Warmup 5 Go…

Mardock movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Down and back…. shuffle butt kicks high knees One way… high kicks lunges with stretch Metcon (No Measure) 4 rounds/1 min each wall balls SDHP box jump …

Perfect Bar

February 15, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 200 Meter Row 15 Calorie Bike Increase Intensity With Each Set 2 Rounds 20 Air Squats 15 Banded Good Mornings Video 10 Overhead Circles (Each Direction) Vid…

Water Weight

February 14, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Calorie Row 10 PVC Pass Throughs 20 Box Step-ups 10 PVC Overhead Squats 20 Lateral Box Step-ups (10 Each Side) Video 10 Banded Pull Aparts (Squeeze 3 Se…

Active Recovery

February 13, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Cal Row 10 Cal Bike WOD 5 Rounds: 15/12 Calorie Row 30 AbMat Sit-ups Directly Into… 5 Rounds: 15/12 Calorie Bike 60 Double Unders Today’s op…

MarDock Movement

February 12, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 30 seconds: 3x jacks mountain climbers lunge burpee sit up Metcon (No Measure) 27-21-15-9 calories on rower bench press ring rows immediately into 27-21-15-9 med ball clean…