WOD+

Bootcamp

October 12, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 10 min AMRAP Jog 100 10 banded DL 10 squats 30 single jump ropes Metcon (No Measure) 5 Rounds bike 10/8 cal 30 hammer swings 100m sled push 30 dubs…

20.1

October 11, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 15 AbMat Sit-ups 7 Empty Bar Deadlifts (choice of clean, or snatch grip) 5 Walkouts Video Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict …

CrossFit

October 10, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP10 5 Pull-ups 10 push-ups 15 squats “DUB”tober: Choice A: 10×30 double unders Choice B: 10 attempts at max unbroken – rest as needed between set…

Bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 10 min AMRAP Jog 100 10 banded DL 10 squats 30 single jump ropes Metcon (No Measure) 5 Rounds bike 10/8 cal 30 hammer swings 100m sled push 30 dubs…

Bootcamp

October 9, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) AMRAP 10: build speed each round 3 point shuttle run 30 mt. climbers 7 burpees 4 roll outs Metcon (No Measure) Pyramid each set: begin with the first 2 exercises and then a…

Primer Wednesday

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM 9: Minute 1: 1 Minute Easy Machine Minute 2: 1 Minute Inchworms Video Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups Barbell Warmup 5 Good Mornings 5 Back Sq…

Breakfast Club

October 8, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up (No Measure) “DUB”tober: 10 minute double under practice Every 2 min do 15 sit-ups 5 walk outs Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press …

Bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 rounds 20 jacks 20 seals 10 TKE each side 10 band pull aparts 10 dynamic hams 10 scorpions Metcon (No Measure) AMRAP8 15/10 cal row 10 weighted walking lunges 5 strict pu…

Bootcamp

October 7, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 seconds each: Jack squat lateral hops mt. climber burpee rest Metcon (No Measure) 4 Rounds 5 db burpee box step ups 10 cal. row 15 KB swings 20 slam balls 50m s…

Rug Mouse

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Easy Bike 3 Strict Pull-ups 6 Push-ups 9 Glute Bridges 12 Alternating Box Step-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations …