WOD+

Dead Meat

September 25, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Run 400m 10 Step ups- Step-ups – Box Jumps 10 Dead lifts WOD Metcon (Time) 1 Mile Run 50 Box Jumps 50 Deadlifts 800m Run 35 Box Jumps 35 Deadlifts 40…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Jog 200m. 10 lunges 10 db presses 10 push ups Metcon Metcon (No Measure) With a Partner Split the work up as necessary/only one athlete can work at a time …

Yucka

September 24, 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 Weightlifting Thruster Every mi…

Oddly

September 23, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up 30 sec (No Measure) 30 sec of each exercise Rest 1 min between rounds 3 Rounds Jumping Jack Burpees Mtn Climbers Side to side hops WOD Metcon (No Measure) 2 Rounds 1000m Row 100m Odd ob…

MarDock Movement

September 22, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 8 minute AMRAP Agility Ladder 10 squats 10 ring rows 10 step ups Metcon Metcon (No Measure) 4 rounds 3 point shuttle run 30 rope slams 30 1 arm Russian KB swings Re…

20 Questions

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Bike 2 min 10 Pike Push-ups 10 Hanging Knees Weightlifting Push Press 3 Push Press every 90 sec for 7 Rounds 65% 70% 75% 80% 80% WOD Me…

Bi Sprint

September 21, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Min Bike or Row 7 Min for Quality 5 Push-up to Down Dog 30 ft DB Death March 10 Ring Row 10 Squats WOD Metcon (Time) On the 4 x 8 Rounds 20/15 cal Row 200m Run Sl…

MarDock Movement

September 20, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 10 minutes Jog 200m 20 banded monster walks 10 ring rows 30 plank Metcon Metcon (No Measure) AMRAP 15 10 cal. row 25 KB swings 10 push ups 25 toe touches Rest 2 min…

Big Baller

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 10 Squats 10 Russian Baby Makers 10 Shoulder Pass Thru 10 OH Squats 5 Tall Snatches 5 Snatch Balance 4 3 2 1 Hang Snatch Every 90 sec 2 Hang Snatch 55%…

Lady Bug

September 18, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Calorie Row 10-20 Second Handstand Weight Shift Video 10 Scap Retractions Video 30 Second Hanging Tuck Hold WOD Metcon (Time) 3 Rounds For …