WOD+

Winter Games Chipper

January 11, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row or Bike 3 min 3 Rounds 5 Wall Balls 5 DL 5 Burpees 5 Cleans 5 Thrusters WOD Metcon (Time) 17 min Cap Teams of 2 60 Wall Balls 20/14 50 Deadlifts 135/95 40 Bar O…

Singled Out

January 10, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Min Bike or Row 3 Sets For Quality: 10 Cossack Squats 10 Waiter Squats *5 Reps Each Side Weightlifting Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: *…

Gun Show

January 9, 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 ShowPony 3 Sets of 12 Single Arm Oh Banded Tri Ext GHD…

MarDock Movement

January 8, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 30 seconds each movement/3x jump rope skaters air squat push up rest Metcon Metcon (No Measure) 8 Rounds 10 back squats (light) – or use dumbells 10 push pres…

Double Jointed

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Seconds Each: PVC Pass Throughs Single Unders PVC Overhead Squats Single Unders Weightlifting Overhead Squat 5 Sets of 1 *10 Second Pause in Bottom Set …

Sea Horse

January 7, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Half Tabata Bike or Row Inchworms Video Box Step-ups Box Shoulder Taps Video Hollow Rocks Video *4 Rounds: 20 Seconds On / 10 Seconds Off Strict Gymnastics 30 Wall …

MarDock Movement

January 6, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 then… 3 Rounds 10 lunge with twist 5 inchworms 10 sit ups Metcon Metcon (No Measure) 50 Kb swings sled push/pull 50 Kb box step ups sled push/pull 50 …

Randy Savage

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row 40 Seconds Side Plank (20s Each Side) 30 Seconds Wall Squats Video 20 Overhead Circles (10 Each Direction) Video 10 Inchworms Video 2 Sets: 6 Single K…

Game Off

January 4, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds Row 250 10 step ups 3 Rounds: not too heavy…work on form 8 deadlifts 5 high pulls (from floor) 3 jerks Weightlifting Power clean and jerk complex (2+1+1) 8 S…

Bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) Fun Obstacle Course Metcon Metcon (No Measure) Minutes 0-10 70 db snatches 50 cal row 25 burpee pull ups Minutes 10-20 60 wall balls 400m run 20 dips Minutes 20-30 …