WOD+

Power of 2

January 3, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 minute jump rope 5 plate L raises 5 plate shoulder external rotation 5 plate shoulder internal rotation 10 shoulder presses with bar Weightlifting Should…

Deadlift

January 2, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minute bike/row then 3 Rounds 10 glute bridges 10 deadlifts (add weight each round) 20 monster walks (10 forward/10 back) Weightlifting Deadlift (15 minutes to bu…

12/31

December 31, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 minute jump rope 20 lateral band walks 5 burpees 20 band pull aparts Metcon Metcon (Time) For Time: 31 push presses (115/85) 31 Pull ups 31 Snatches (115…

Chesticles

December 30, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 3 point shuttle run 10 push ups 10 band pull aparts 10 glute bridges 10 squats Weightlifting Bench Press (15 minutes to find your 1 RM) Metcon Metcon (Time…

Bootcamp

| No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 30 seconds…. jack lateral hops walkouts squats Rest Metcon Metcon (No Measure) Dirty Dozen 12 exercises/12 reps = 30 min. AMRAP 12 wall balls 12 med …

Bootcamp

December 28, 2019 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes Bike/Row Then… 2 Rounds 20 lateral band walks 10 squats 10 ring rows Metcon Metcon (No Measure) 4 Rounds 100 ft. sled push (90/45) 40 hammer swings …

Nightmare

| No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 250 Add weight each round – reps decrease 10/8/5 Deadlift 10/8/5 hang clean 10/8/5 presses Metcon Metcon (Time) For Time 24/18 cal. assault bike …

Friday

December 27, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike/Row 3 minutes Then… 3 Rounds 20 lateral banded walks 20 leg swings (each side) 10 lunges with stretch Weightlifting Front Squat (Build to 1 rep max) Metc…

Day After

December 26, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike/Row 3 minutes Then… 20 legs swings each leg 20 banded lateral walks (20 each way) 15 band pull aparts 5 roll outs 10 squats Metcon (AMRAP – Reps) I…

12 Days of Christmas

December 24, 2019 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 3 point shuttle run 10 ring rows 10 red bar overhead squats 5 inchworms Metcon Metcon (Time) 12 rounds 1 squat snatch (135/95) or (155/105) 2 hang power sn…