WOD+

Lil Glen

August 28, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :20 Second Hollow Rocks 15 Banded Pull Aparts 10 DB Strict Press (Alternating) 5 Push-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 …

Lift Off

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up (No Measure) 10 minutes 100m jog 15 band pull aparts 10 DL 10 high pulls Lift Off (Total Weight) Bench Press (1 Rep Max)Clean and Jerk (1 Rep Max)Snatch (1 Rep Max)…

BattleShip

August 27, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 200 Meter Run 15 Russian Kettlebell Swings 12 Kettlebell Goblet Squats 9 Lateral Box Step-ups (Each Side) 6 Inchworms Video Completed with Light Kettlebel…

Sweat Some

August 26, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Recovery 3-2-1 Minute Bike Minu…

Dirt Devil

August 25, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Mins. for Quality 5 Inchworms 5 Air Squats (3 Second Pause at the bottom) 10 PVC Pass Throughs 200m Row Gymnastic Strength Every 1:30 for 5 Rounds 7-8 Strict Pull…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 10 minute AMRAP Row 250m 50′ high kicks 50’bear crawl Metcon (No Measure) 5 min. AMRAP stations/Rest 2 minutes between #1 Agility Ladder 1 Tire flip #2 …

UnderGround

August 24, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 5 Inchworms Video 30 Second Hollow Hold Video 10 Horizontal Ring Rows Video 30 Second Arch Hold Video 15 Double Dumbbell Strict Press *Performed with light d…

Laces Out

August 23, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 15 Calorie Row 15 Glute Bridges Video 15 Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Snatch Press 5 Snatch Jerk 5 OH Squats 5 Snatch Balance We…

MarDock Movement

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 10 minutes AMRAP 200m Jog 20 banded lateral steps 10 ring rows 10 sit ups Metcon Metcon (No Measure) 25 minute AMRAP 15 calorie row 10 hamstring curls on rower 30 s…

Mind Eraser

August 21, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 30 Seconds Each: Easy-Moderate-Hard Bike Push-up to Down Dog Video Russian Kettlebell Swings (Light Weight) Scap Pu – Strict PU – Workout Pull…