WOD+

MarDock Movement

July 28, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 8 minute AMRAP Jog 100m 20 banded side steps 10 banded glute bridges 10 ring rows Metcon Metcon (No Measure) Part 1: 4 Rounds 10 DB thrusters 1 min. plank 10 DB ste…

Space Cadet

July 27, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 300 Meter Row 20 Kneeling Dumbbell Strict Press (10 Each Side) Video 10 PVC Pass Throughs Video 5 Spiderman + Reach (5 Each Side) Video Gymnastic Strength s…

Base Camp

July 26, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Minute Each Easy Row Russian Baby Makers Easy Row Inchworm to Pushups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Snatch Pres 5 Snatch jerk 5 OH Squats 5 Snatc…

Black Sunday

July 25, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200 m. Run 10 step ups 10 presses 10 squats Metcon Metcon (Time) With A Partner **Partition the work in any way Buy In: 200m sled push (1 plate) 200 box ju…

MarDock Movement

July 24, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 8 minute AMRAP Bike 5 call 50ft. High kick 50ft. Butt kick 10 squats 10 ring rows Metcon Metcon (No Measure) 3 sets if each circuit Work for 2 minutes….Rest f…

Sand Bar

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Run 400 5 Cleans 5 Jerks WOD Metcon (Time) On the 5:00 x 6 Rounds: 8 Power Clean and Jerks (115/85) 400 Meter Run 100 Meter KB Bag Run (70/50)Slowest Round…

eHarmony

July 23, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Calorie Row 10 Push-Ups 3 Rounds 20 Air Squats 5 Inchworms Video Weightlifting Minute 1: 1 Squat Clean and Jerk @ 68% Minute 2: 1 Squat Clean and Je…

MarDock Movement

July 22, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 8 min. AMRAP 5 calorie bike 10 walking lunges 10 ring rows Metcon Metcon (No Measure) 5 Rounds ON THE MINUTE Min 1: 10 frog burpees Min 2: 24 goblet squats Min 3: 3…

Is this Recovery LoL

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 400m Run 30 sec Plank Optional Recovery Metcon (No Measure) Not For Time: 100 Air Squats, 100m Farmers Carry 50 Sit-Ups, 100m Farmers Carry 80 Air Squats, …

Five Below

July 21, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1 Minute Row 1 Minute PVC Pass Throughs Video 1 Minute PVC Overhead Squats 1 Minute Alternating Box Step-ups Barbell Warmup 5 Good Mornings 5 Back Squats …