WOD+

Adderall

October 5, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Sets: 20 Second Front Plank 15 Banded Pull Aparts Video 100 Meter Run 5 Walkouts Video Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Pre…

Partner Up

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 Rounds Jog 200m walking lunges with twist 10 ring rows 10 squats 5 burpees Metcon (Time) With a Partner…. Row 2000m (partner hold plate OH) 50 box jump overs (partn…

BFF

October 4, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 x 30 Seconds Each: Single Unders Superman Rocks Video Russian Baby Makers Video Hollow Rocks Video Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations …

Cardio and Cardio and more Cardio

October 3, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 jacks 20 lateral banded steps 30 mt. climbers 20 glute bridges 5 burpees Metcon (Time) 200m Farmers carry 200m Run 30 cal row 30 cal bike 200m Farmers carry 200…

ShowPony Thursdays

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 40 Squats 30 sit-ups 20 push-ups 10 pull-ups Dubtober: max amount of double unders in 3 minutes. Record your number on the white board in week 1 box next t…

Miracle Grow

October 2, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minutes For Quality: 3 Strict Pull-ups 6 Kettlebell Goblet Squats 9 Kettlebell Swings 12 Calorie Bike “Dub”tober: 100 double taps – to be compl…

Smarty pants

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) Amrap10 200m run 10 push up 10 band pull aparts 20 lateral band walks 10 sqauts Metcon (No Measure) 3 tabatas: A. Battle rope Tabatha (20:10 for 4 minutes) B. Sit up C. KB …

Ecod

October 1, 2019 | No Comments

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

Bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 30 jumping jacks 30 quick mt. climbers 30 lateral hops 5 burpees Rest 30 seconds between Metcon (Time) 50 Reps of the following…. box jump jumping pull ups K…

bootcamp

September 30, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Jog 200m 50ft: high kick butt kicks shuffle lunge and stretch Metcon (No Measure) AMRAP10 50 jump rope 10 squats 10 push ups 10 sit ups 2 wall walks Rest 2 minutes…