WOD+

SNOW DAY

November 12, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 5 minute row 45 seconds easy pace 15 second all out Metcon (No Measure) Med Ball Delight Buy In: Row a Mile (1600m) 10 squat and throw 20 med ball step ups 30 burpee wall b…

Chest and Back

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 7 min EMOM alternate between 5 Push-ups 5 Ring Rows ShowPony 3 sets of 10 Incline DB Chest Press DB Row on Bench 3 Sets of 12 Floor Press Wide Pull-ups 3 Sets …

Hypertrophy Training Day 1

November 11, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 50 ft Lunges 50 High Kick 20 Squats 10 Push-ups 10 Sit-ups 10 Ring Rows ShowPony 3 Sets of 10 30 sec rest Bulgarian Split Squat Single Leg Romanian DL 3 Se…

winter bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 minutes on either bike or rower then 3 rounds 10 ring rows 10 squats 10 sit ups Metcon (No Measure) A=1 Face = 10 Jokers = wild Hearts = weighted step ups Diamonds = weig…

Bermuda Triangle

November 9, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 200m Run or 250/200m Row: After each bike, complete: 6 Hollow Rocks – Video 6 Superman Rocks – Video 12 Banded Pull-Aparts – Video Into…

Bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 minutes choice: row or bike THEN 4 min AMRAP lunge with twist 10 ring rows 10 squats 5 burpees Metcon (No Measure) With a Partner… 5 Rounds: score is total reps Bre…

20.5

November 8, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM 9: Minute 1: 1 Minute Easy Row Minute 2: 1 Minute walk outs Video Minute 3: 5 Scap Retractions + 5 Wallballs WOD Crossfit Games Open 20.5 Scaled (Ages 16-54) (…

Bootcamp

November 7, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) Your choice 3 minutes bike or row Then.. 4 min AMRAP of 10 squats 10 ring rows 4 burpees Metcon (No Measure) 24min AMRAP 300m Row 100 single unders 30 sit ups/ toe touches/…

3 Bars

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up 3 Rounds 1 min row 5 Bench Press 5 Deadlifts 5 Bent Over Row Increase weights each round ShowPony Metcon (Distance) 10-9-8-7-6-5-4-3-2-1 Bench Press 3/4 Body Weight Romanian DL Body wei…

Bootcamp

November 6, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 minutes either bike or row THEN…. 4 min AMRAP lunge with twist 10 ring rows 5 burpees Metcon (No Measure) 5 Rounds 20 sec. burpee 30 sec. rope slam 40 sec. kb swing…