WOD+

MarDock Movement

August 21, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 seconds each Seal Jack High Kicks Lunge Plank Burpee Rest 1 minute Metcon Metcon (No Measure) AMRAP 7 minutes **If you need to cut reps in half 20 KB 1 …

Red Zone

August 20, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds For Quality: :20 Second Single Unders :20 Second Banded Pull Aparts :20 Second Active Spiderman Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotati…

10 Rds of Recovery

August 19, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 1 mile WOD Metcon (No Measure) 10 Rounds Not For Time:* 15/12 Calorie Row 15/12 Calorie Bike Erg *Every 3 Minutes: 9 Burpees Stretch…

MarDock Movement

August 18, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 30 seconds/1 min rest Jack High Kicks lunge plank roll ups Metcon Metcon (No Measure) AMRAP 27 100m row or run 10 weighted box step ups 100m farmers carry …

Hook and Ladder

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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 …

Hot Route

August 17, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 1 Minute Row 10 Lateral Box Step-ups (Each Side) Video 15 AbMat Sit-ups 20 Air Squats Gymnastics Metcon (Time) 21-18-15-12-9: Kettlebell Swings (53/35) Kippi…

MarDock Movement

August 16, 2020 | No Comments

MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 10 min AMRAP Agility Ladder Bear Crawl Run 200m. 20 banded monster walks 20 plank shoulder taps Metcon Metcon (No Measure) Chipper 100 air squats 90 push ups 80 cal…

2 and 2

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MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 min Bike or Row Snatch Warm-up 5 Back Squats 5 Good Mornings 5 Snatch Press 5 Snatch Jerk 5 OH Squats Weightlifting On the 2:00 x 5 Sets: 1 Low Hang Power Snatch …

GroundHog Day

August 14, 2020 | No Comments

MarDock Crossfit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Minutes Straight 1 Minute Row 1 Minute Glute Bridges Video 1 Minute Row 1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video 1 Minute Row 1 Minute Glute…

Bootcamp

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MarDock Crossfit – Bootcamp View Public Whiteboard Warm-up Warm-up (No Measure) 8 minute AMRAP Jog 200m 20 lateral band steps 10 ring rows 4 burpees Metcon (No Measure) With a partner Switch Every 30 seconds 100 wall balls 100 kb swings 100 cal…