WOD+

Body Armor

February 12, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 500m 50 ft High Kick to Low Lunge 30 Sec Shoulder Pass Thru Body Armor 3 Giant Sets: 20 Barbell Good Mornings 15 Dumbbell Bench Press 100 Meter Sled Dr…

12 Days of Crossfit

February 11, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Rounds 30 Seconds Russian Baby Makers Video 30 Seconds Walkouts Video 30 Seconds Samson Stretch Video 30 Seconds Spiderman Stretch Video 2 Rounds 30 Single Unders…

Dopamine

February 10, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Minute Easy Bike Easy Row Easy Shuttle Runs Glute Bridges Video Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Roman…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 30 seconds each: Jack Squats Inchworms Sit ups Metcon (No Measure) 50 of each…. Box jumps Jumping pull ups Kb swings Walking lunges K2 e Push press Superman …

MarDock Movement

February 8, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 3 point shuttle run 10 KB deadlifts 10 KB swings 20 banded lateral walks 10 front raises/10 lateral raises Metcon (No Measure) 5 rounds…. Bike 10 cal. 30 ham…

Mile High

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 200 Meter Run 10 AbMat Sit-ups 10 PVC Pass Throughs Video 5 Strict Pull-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Push Press 5 Snatch Push Jerk 5…

Happy Retirement Chief

February 7, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 300 Meter Row 15 Air Squats 30 Seconds Push-up to Down Dog Video 15 Double Unders Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict P…

Active recovery

February 6, 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 Recovery Bike 30 Minute Bike Every 3 Minutes (Starting…

Happy Hour

February 5, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 9 Calorie Bike 9 Push-ups 6 Calorie Bike 6 Strict Pull-ups 3 Calorie Bike 3 Strict Toes to Bar Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotatio…

Cast Away

February 4, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up () Gymnastic Strength Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 Minutes: 1-2-3-4-5…. Strict Handstand Push-ups Strict Ring Dip Push-ups Weightlifting Hang Powe…