WOD+

Meter Maid

July 17, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12 Light Calorie Assault Bike 12 Spidermans (6/each) – Video 9 Moderate Calorie Assault Bike 50′ Single Arm Overhead Carry (25′ each)- Video 6 Fas…

Y2K

July 16, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 45s Row Primer movement (see below) Round #1 – :20s Deadhang, with 5-7 Scap Retractions – Video Round #2 – 16 Hollow Rocks – Video Round #3 …

bootcamp

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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…

Tail Spin

July 15, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 18/15 Calorie Row 15/12 Calorie Assault Bike 12/9 Calorie Ski Erg 2 Rounds: 5 Slow Wall Squats – Video :30s Alternating Warrior Squats – Video 5 Walkout…

bootcamp

July 13, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds run 200 30 jump ropes 20 lunges 15 ring rows Metcon (No Measure) 30-20-10 Box jump Bike (calorie) Rest 1 min. 30-20-10 KBS sit ups Rest 1 min. 30-20-10 weighted wa…

BFF

July 12, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15/12 Calorie Row 1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats) 12/9 Calorie Ski Erg 10 Russian KBS + 25 Double-Unders 3 Sets of 5 …

Strong Man Thursday

July 11, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 800m Row 500m 4 Rounds of Strict Cindy WOD Metcon (AMRAP – Reps) AMRAP2 Tire Flip Every 4 Flips Jump in then out of the tire Metcon (AMRAP – Reps) A…

Double Header

July 10, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round: 12 Light Calorie Assault Bike 12 Spidermans (6/each) – Video 9 Moderate Calorie Assault Bike 50′ Single Arm Overhead Carry (25′ each)- Vi…

bootcamp

July 9, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 50 single jump ropes 200m run Metcon (No Measure) WOD 1 100 jump ropes 75 BW squats 50 HRPU 25 Burpees WOD 2: 4 Rounds Run 200m 30 slam balls WOD 3:3 rounds 20 bat…

Run DMC

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50s Row or Bike :20s Deadhang, with 5-7 Scap Retractions – Video + Wrist Stretches on Box – Video 50s Row or bike 16 Hollow Rocks – Video 50 s Row…