WOD+

Tabata

August 5, 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 Metcon (No Measure) Tabata:…

MarDock Movement

August 4, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 10 minutes AMRAP Run 200 20 banded side steps 10 squats 10 push ups Metcon Metcon (No Measure) Rest 2 minutes between each 5 minute AMRAP AMRAP5 20 hammer swings 20…

Garage War

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row 5 Wall walks 5 burpees 500 Meter Row 20 Banded Good Mornings Video 5 Burpees 500 Meter Row 10 Dumbbell Strict Press (3 second pause and stretch at the…

Quarter Zip

August 3, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Minutes For Quality: 1 Minute Machine of Choice or 200m jog 15 Kettlebell Deadlifts 20 Single Arm Kettlebell Press (10 Each Side) 10 Hollow Rocks Video *Performed…

Sweat 16

August 2, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 40 Seconds Each Easy Row Active Samson Video Front Plank Moderate Row Walkouts Video Side Plank (20 Seconds Each Side) Faster Row Reverse Lunges in Place Hollow Roc…

MarDock Movement

July 31, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds Row 250 20 lateral band walks 15 banded hip raises 5 burpees Metcon Metcon (No Measure) Rest 2 minutes between each 5min. 5 minute AMRAP 50m. Med ball thro…

Man on Fire

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds For Quality 5 Lateral Box Step-ups (Each Side) 10 Calorie Row 20 Single Unders 30 Seconds Inchworms Video After Each Set: 3 Strict Pull-ups WOD Metcon (Tim…

Opposite Day

July 30, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Bike or Row 5 Ring Rows 10 Slow Air Squats 10 Push-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 R…

Row Row

July 29, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Bike 30 Sec Banded Good Morning 30 Sec Plank WOD Metcon (Distance) Rowing Intervals 9 Rounds: 1:40 On :20 OffSTIMULUS DESCRIPTION Set up the Concept …

Hell Hole

July 28, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20-10 Calorie Machine Alternating Box Step-ups (Split Reps Between Legs) Russian Kettlebell Swings Air Squats Performed With Light Kettlebell Barbell Warmup 5 Good …