WOD+

Fish out of Water

July 8, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 18/15 Calorie Row 15/12 Calorie Assault Bike 200m Run 5 Slow Wall Squats – Video :30s Alternating Warrior Squats – Video 5 Walkouts – Video 1 Roun…

Nail Biter

July 6, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Assault Bike (Light Pace) Into 1 Round: 10 Pausing Glute Bridges – Video 20 Abmat Sit-Ups 1:00 Assault Bike (Fast Pace) Into 3 Rounds: 5 Deadlifts 4 Hang…

Encore

July 5, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Not for Time, and at a Controlled Intensity: 3 Rounds: 15/12 Calorie Row 1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats) 12/9 Calorie…

Leg Work

July 3, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12 Light Calorie Assault Bike, 6 Spidermans (3/each) – Video 9 Moderate Calorie Assault Bike, 6 Wall Squats – Video 6 Fast-ish Calorie Assault Bike, 6 W…

Sugar Daddy

July 2, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Alternating OTM x 12 (3 Rounds): Odd – :50s Row or Bike (athlete’s choice) Even – Primer movement (see below) Round #1 – 20 Banded Good Morn…

Fish out of Water

July 1, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 18/15 Calorie Row 15/12 Calorie Assault Bike 12/9 Calorie Ski Erg 5 Slow Wall Squats – Video :30s Alternating Warrior Squats – Video 5 Walkouts – Video…

Gettin dirty with it

June 29, 2019 | No Comments

Crossfit 23 – Bootcamp View Public Whiteboard Warm-up (No Measure) Jog 200 10 KB deadlifts 10 KB swings 10 front raises/10 lateral raises Metcon (No Measure) 5 Rounds Bike 10 cal. 30 hammer swings 100m sled push 5 tire flips…

Sicko Mode

June 28, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15/12 Calorie Row 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats 12/9 Calorie Assault Bike – 10 Russian KBS + 25 Double-Unders Barbell Warmup 5 Good Mornings 5 Bac…

Nancy

June 27, 2019 | No Comments

Crossfit 23 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row or Bike for 3 min Round #1 (75% intensity): 200m Run 7 Overhead Squats 200m Run 3 Overhead Squats Round #2 (workout intensity): 200m Run 5 Overhead Squats 100m R…

Bootcamp

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Crossfit 23 – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 30 seconds: jack lateral hops walk outs sit ups burpees Metcon (No Measure) Cards Hearts: med ball burpee slam Diamonds: med ball sit up Clubs: Med ball push ups Spades…