WOD+

MarDock Movement

May 28, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 seconds each high knees squat jacks skaters burpees rest Metcon Metcon (No Measure) 3 Rounds 25 goblet/dumbell squats 25 kb/DB swing 20 reverse lunges w…

Body Armor

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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 Body Armor 4 Giant Sets: 15 Single Leg Glute Bridges (…

Five Below

May 27, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Seconds Single Unders 30 Seconds Lateral Squats 30 Seconds Active Spidermans 30 Seconds Single Unders 30 Seconds Slow Air Squats 30 Seconds Mountain Climbers 30 …

Flex Seal

May 26, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 30 Seconds Active Samson Video 30 Seconds Pigeon Pose (Each Side) Video 30 Seconds Active Divebombers Video 30 Seconds Double Dumbbell Romanian Deadlifts …

Murph

May 25, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds: 30 Seconds Inchworm to Push-ups Video 30 Seconds Active Spidermans Video 30 Seconds Russian Baby Makers Video 200 Meter Run 2 Rounds: 30 Sec…

Gone in 60 sec

May 23, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Seconds Each Single Unders Active Spidermans Single Unders Active Samson Single Unders Mountain Climbers Single Unders Reverse Lunges Single Unders Frog Hops Vid…

Cinnamon Swirl

May 22, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7 Minutes For Quality Performed with Light Dumbbell 100 Meter Run 10 Single Dumbbell Rows (Each Side) Video 10 Single Dumbbell Strict Press (Each Side) 10 Single Du…

Run Run Run

May 21, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 sec each Jumping Jack Mtn Climbers sit-ups Optional Recovery Metcon (Time) 2 mile Run…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 5 minute light jog or 3 rounds 20 jacks 20 high knees 5 walkouts 20 mt. climbers Metcon Metcon (No Measure) Full Body Circuit Workout Round 1 (3x) 30 jumping jacks …

CEO

May 20, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Seconds Cossack Squats Video 30 Seconds Push-up to Down Dog Video 30 Seconds Glute Bridges Video Directly Into… 3 Rounds 30 Seconds Air Squats 30 Seco…