WOD+

MarDock Movement

February 3, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) Easy 500m row 50ft: high kicks deep lunge/stretch inchworm 5 roll outs Metcon (No Measure) KB and Rope Battle Min.0 -1: 10 battle rope burpees MIn 1 – 2: 15 KB swings…

Wonder Wall

| No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Minutes For Quality 40 Single Unders 200 Meter Row 10 Russian Baby Makers Video 5 Inchworms Video Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5…

MarDock Movement

February 1, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes choice equipment: row, bike, run then…. 2 Rounds/10 reps each squats sit ups ring rows push ups Metcon Metcon (No Measure) In a Team of 2…. 25…

Powder Keg

| No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 10 Cal Bike 1 Round 30 Seconds Active Samson Video 30 Seconds Spiderman + Reach Video 30 Seconds Russian Baby Makers Video 30 Seconds Box Shoulder Taps Vide…

Stair Master

January 31, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROunds 30 Second Side Plank (Each Side) 200 Meter Row 10 Ring Rows 50 ft Single Dumbbell Farmers Carry (Each Side) Barbell Warmup 5 Good Mornings 5 Back Squats 5 …

Recovery Thursdays

January 30, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Cals Bike 8 Good Mornings 6 Push-ups 8 Kb Swings 10 Sit-ups WOD Metcon (Time) 21-15-9-15-21: Calorie Assault Bike Kettlebell Swings (53/35) Push-ups Cor…

MarDock Movement

January 29, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 seconds each: Jack squat lateral hops mt. climber burpee rest Metcon Metcon (No Measure) 4 Rounds 10 db burpee box step ups 15 cal. row 20 KB swings 25 …

Geico

| No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Bike or Row 3 Sets 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance…

Lead Foot

January 28, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 5 Inchworms Video 10 AbMat Sit-ups (No Arms) 5 Strict Pull-ups 200 Meter Row Gymnastic Strength 0:00-5:00 3 Deficit Strict Handstand Push-ups (athletes choi…

MarDock Movement

January 27, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) Row/Bike 3 minutes Then….2 RDS/50Ft. walking lunges walking sumo 10 ring rows 30 second plank Metcon Metcon (No Measure) 50 sit ups 40 push ups 30 box jumps 2…