WOD+

Ceiling Fan

May 11, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 30 Seconds Single Unders 30 Seconds Active Samson 30 Seconds Push-up to Down Dog 30 Seconds Slow Air Squats to Medicine Ball WOD Metcon (AMRAP – Rounds…

Motherly Love

May 9, 2020 | No Comments

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 (Time) 21-15-9 Thruster 45/35 Pull-up Into …

Bubbles

May 8, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Rounds 20 Seconds Spiderman + Reach Video 10 Seconds Mountain Climbers Video 8 Rounds 20 Seconds Single Unders 10 Seconds Air Squats WOD Metcon (AMRAP – Rou…

MarDock Movement

May 7, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 5 minute jog warm up * you can alternate between walking and jogging Metcon Metcon (No Measure) 7min AMRAP 2,4,6,8…….increasing reps by 2 Box jumps (fin…

Core

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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 Core Work 4 Rounds 20 Db Plank Slides 20 V-ups 20 Side…

Radar

May 6, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Seconds Active Spidermans https://youtu.be/tGxCop_0yRQ 30 Seconds Shuttle Runs 30 Seconds Mountain Climbers 30 Seconds Shuttle Runs 30 Seconds Frog Hops 30 Secon…

Macho Taco

May 5, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) WARMUP 3 Sets 30 Seconds Single Unders 30 Seconds Active Samson Video 30 Seconds Slow Air Squats Dumbbell Warmup Each Side With Light Weight: 10 Deadlifts (Outside …

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 jacks 20 high knees 20 mt. climbers 10 sit ups Metcon Metcon (No Measure) 2 minute rest between AMRAPs AMRAP 7 10 push ups 20 walking lunges 30 jump rop…

SFran

May 4, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5-4-3-2-1: Inchworm to Push-ups Video After Each Set: 30 Second Hollow Hold Video 30 Seconds Over and Back Dumbbell Hops Video 30 Seconds Goblet Squats (Light Weigh…

Body Armor

May 2, 2020 | No Comments

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 Body Armor 1) Tabata Dumbbell Front Squats or Odd-Obje…