WOD+

MarDock Movement

October 13, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 200m 20 banded side steps 10 hip raises 5 burpees Metcon (No Measure) 45 seconds/15 second rest/ 2-3 rounds depending how everyone is feeling 1-2 minut…

Belt Buckle

October 12, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row 400m Run 30 Sec Samson 15 Squats 10 Presses Weightlifting Push Press 7 Sets of 2 90 sec rest 75% 78% 80% 82% 85% 88% 90% WOD Me…

MarDock Movement

October 11, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes on bike or rower then… 2 rounds 50ft. high kick sing. leg walking DL walking sumo butt kick bear crawl Metcon Metcon (No Measure) Start each set eve…

Wiped Clean

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up 5min Bike or Row Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6…

One Direction

October 9, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 1 min Row 60 Single unders 1 min Bike 2 Sets 15 Banded Good Mornings 30 Sec Front Plank WOD Metcon (AMRAP – Reps) 5 Rounds 1 min Max Calorie Row 1 min …

Big Dip

October 8, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 3 min Bike 3 Min 5 Good Mornings 5 Back Squats 5 Snatch Press 5 Snatch Jerk 5 Power Snatch Weightlifting Power Snatch 9 Sets of 1 73% 76% 79% 76%…

MarDock Movement

October 7, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes on a bike, rower or run Metcon Metcon (No Measure) Tabatas 8 rounds 20 seconds work/10 seconds rest Round 1 Goblet squats Round 2 Double leg mt. climbers …

Recovery

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MarDock Crossfit – CrossFit View Public Whiteboard Optional Recovery 10k Run or 10k Row or 10k Bike…

MarDock Movement

October 6, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes: Row/Bike/Run Metcon Metcon (No Measure) Tabata 8 Rounds 20 seconds of work 10 seconds of rest Total = 4 minutes Round 1 Goblet squats Round 2 Mt. climber…

UFO

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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 WOD Metcon (3 Rounds for calories) AMRAP5 200′ W…