WOD+

Flex Seal

July 20, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minute Bike 1 Minute Wall Squats Video 2 Minute Bike 1 Minute Air Squats 2 Sets: 100 Foot Overhead Carry (50′ Each Arm) Video 20 Second Row Static Hold (20 …

1/2 Murph

July 19, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Jog 7 Walkouts Video 200m Jog 5 Walkouts Video 100m Jog 3 Walkouts Video Barbell Warmup 5 Good Mornings 5 Back Squats 5 Snatch Press 5 Snatch Jerk 5 OH Squats …

Gone in 60 Sec

July 17, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM 12: Minute 1: 15/12 Calorie Row Minute 2: 10 Cossack Squats (Alternating) Minute 3: 20 Step Back Lunges Minute 4: 10 Active Divebombers WOD Metcon (Time) 3 Rou…

E2MOM MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 8 minutes AMRAP 5 calorie bike 10 lunges 10 plank shoulder taps 10 roll ups Metcon Metcon (No Measure) Perform the following, every 2 minutes for 20 minutes 5 push …

Cinnamon Swirl

July 16, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Jog 3 Rounds: 10 Samson Stretch (5 per side) 15 Glute Bridges 15 Second Handstand Hold – 15 Shoulder Taps – 15 Second Handstand Hold 10 Banded…

Fardio

July 15, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 1 Mile Aerobic Capacity On the 0: 30/25 Calorie Row On the 3: 25/20 Calorie Row On the 5: 20/15 Calorie Row On the 7: 30/25 Calorie Row On the 10: 25/20 Calorie…

Functional Fitness Workout MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 1 minute bike 50ft. high kicks 50ft. butt kicks 20 leg swings (side/side & front/back) 5 inchworms Metcon Metcon (No Measure) 400m Run 50 OH plate wal…

CEO

July 14, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 5 Russian Baby Makers Video 10 Calorie Bike 15 Banded Pull-Aparts Video Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press …

Long Beach

July 13, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 30 sec Shoulder Pass Thru 10 DB Shoulder Press 30 Second Hollow Hold Video 10 Horizontal Ring Rows Video 30 Second Arch Hold Video Gymnastic Strength On the …

Core and Kettlebell MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Jog 200m 10 lunges 5 inchworms 10 high kicks 10 pass thrus Metcon Metcon (No Measure) 3 Rounds 10/arm sing. arm kb press 20 reverse kb lunges 12 kb plank p…