WOD+

Bootcamp

October 20, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes Bike/Row Then… 2 Rounds 20 lateral band walks 10 squats 10 ring rows Metcon Metcon (No Measure) 4 Rounds 100 ft. sled push (90/45) 40 hammer swings …

Power Outage

October 19, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 250m 10 Power Cleans 10 Press Weightlifting Press Complex 2 Push Press 2 Push Jerk 65% 70% 75% 78% 81% 85% WOD Metcon (3 Rounds…

FlintStones

October 18, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up 3 Min Machine Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 20 jacks 20 high knees 5 walkouts 20 mt. climbers Metcon Metcon (No Measure) Full Body Circuit Workout Round 1 (6 minutes) 30 jumping jacks 15 push ups 15 …

3 Eagles

October 16, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 500m 7 Hang Power Cleans 7 Burpees 7 Thrusters WOD Metcon (3 Rounds for time) On the 0 2000m Row on the 10 3 Rounds 15 Hang Power Cleans 115/85 12 Bar …

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Row 200m 15 lunges 10 ring rows 10 hip raises Metcon (No Measure) AMRAP – 26 minutes/#of reps for the win Teams of 2 Partner A: max box jumps Partner B: Row …

Knock on Wood

October 15, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up 3 min Machine Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″…

MarDock Movement

October 14, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 10 minutes Jog/run 200m 50ft. banded walk (switch half way) 10 banded pull downs 10 sit ups Metcon Metcon (No Measure) 400m Run then… 4 Rounds 10 weighted sta…

Recovery

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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 Optional Recovery Metcon (No Me…

MarDock Movement

October 13, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 200m 20 banded side steps 10 hip raises 5 burpees Metcon (No Measure) 45 seconds/15 second rest/ 2-3 rounds depending how everyone is feeling 1-2 minut…