WOD+

MarDock Movement

May 19, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 30 seconds each Jack squat lateral hop mt. climbers burpees rest Metcon Metcon (No Measure) REST 2 minutes between each AMRAP 7 min. AMRAP 7 v ups 7 push u…

Long Beach

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 200m Jog 5 Burpees WOD Metcon (Time) 1 Round: 160 Double Unders 800 Meter Run 40 Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Burpee…

Nasty Dozen

May 18, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 Minutes For Quality 3 Inchworms Video 6 Russian Baby Makers 9 Double Dumbbell Romanian Deadlifts WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12: 50 Air Squat…

Mirror Effect

May 16, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Check out these dynamic warm up movement. Choose 4-5 and repeat 3x Running Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson…

90 Shiny

May 15, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Easy 5 minute jog or 20 Single Unders 5 Push-up to Down Dog 20 Single Unders 10 Slow Wall Squats Metcon Metcon (Time) 21-15-9: Dumbbell Power Cleans 50 Double Under…

Armor the Body

May 14, 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 Body Armor Alternating On the Minute x 4 Rounds: Minut…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 30 seconds Jack walk outs burpee mt. climbers Metcon (No Measure) 30 minute AMRAP 20 wall ball or thrusters 20 shoulder to overhead (bar, db, kb) 20 kb/db swings 2…

Encore

May 13, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 30 Second Front Plank 20 Jumping Jacks 10 Glute Bridges Video 5 Inchworm to Push-up Video Single Dumbbell Warmup or Odd-Object Performed With Light Dumbbell:…

Heldum

May 12, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 Minutes For Quality 100 Meter Run 10 Single Dumbbell Romanian Deadlifts (5 Each Side) 20 Single Dumbbell Bent Over Rows (10 Each Side) Video WOD Metcon (Time) 5 R…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 5 min. Light jog Or 3 rounds 20 Jack’s 10 leg swings front/back and side/side each leg 5 walk outs Metcon (No Measure) 60 minute EMOM (every minute on the minute) If …