WOD+

Bartender

September 23, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets 12 Calorie Machine (Your Choice) 9 PVC Pass Throughs 6 Wall Squats Video 3 Walkouts Video 2 sets 1 Min Jump Rope 5 Pull-ups 5 Push-ups 30 Sec Double-unders 5…

Flip your Fate

September 21, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) Jog 800m 2 Rounds 20 lateral band walks 15 banded DL 30 sec. plank 10 ring rows Metcon (Time) With a Partner: Flip your Fate flip a coin to determine which exercise and rep…

Walk on Hands

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 1 Minute Machine of Choice 45 Seconds Spiderman + Reach Video 30 Seconds Glute Bridges Video 15 Seconds Push-ups 3 Rounds 3 Power Cleans 3 Push Jerks 3 Pow…

Air Conditioning

September 20, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 PVC Pass Throughs 30 AbMat Sit-ups 15 PVC Overhead Squats 30 Banded Pull Aparts Video 15 PVC Overhead Squats 15 PVC Narrow Grip Overhead Squats 30 Banded Good Mo…

bootcamp

September 19, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 50′ Jog butt kicks high knees high kicks shuffle lunge inchworm Metcon (AMRAP – Reps) 3 Rounds 2:00 work/2:00 Rest Shuttle Run Remaining Time: 1. Max C…

Speed Work

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Jog 100m 50’…. high kicks/frankenstein lunge and twist butt kicks step overs Take 5 minutes to do some mobility pigeon stretch couch birthing Metcon (N…

Bootcamp

September 18, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 30 seconds/3 Rounds Jack Squat Mt. climber Lateral hops Shuttle run Metcon (No Measure) LEGS: 3 Rounds 1 min. Wall Sit 45 sec. lunges 30 sec. 180 jumps 15 sec. squats 30 se…

Bar Crawl

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1 Minute Bike 3 Strict Pull-ups 6 Push-ups 9 Air Squats 1 Rounds: With an Empty Bar: 10 Romanian Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Strict …

Fuller Circle

September 17, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 50 Single Unders 40 Second Front Plank 30 Overhead Circles (Each Direction) 200 Meter Row 10 Walkouts WOD Metcon (Time) 50/35 Calorie Assault Bike 125 Doubl…

Bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) Jog 800m Then 2 Rounds Walking lunge with twist 10 plank up and downs (alternating sides) 10 sit ups 5 inchworms Metcon (No Measure) 4 minute AMRAP 8 db snatches 20 dubs/40…