Workout, Happening, and Updates at MALLARD CROSSFIT

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (Heavy 1 Rep) 15 Min to build to a heavy 1 rep front squat. Workout “Grateful. Thankful. Blessed”

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump

Mallard Crossfit – CrossFit Workout Rainbow Road (Time) Freedom (RX’d) Teams of 2 150/120 Calorie Air Bike 100 Front Squats (135/95) 50 Synchro Bar Facing

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 30-second Air Bike 25ft Lizard Crawl 5

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (6 x 2 @ 80% No building) 1 set every 1:30 Workout Koopa Troopa Beach (5 Rounds for

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Kip Swings 8 Ring Rows 8 Line

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up + Hip Halo -into- 8:00 AMRAP

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (6 x 2 @ 80% No building. ) 1 set every 1:30 Workout Mario Kart (AMRAP – Rounds

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach

Mallard Crossfit – CrossFit Workout Option 1 Mexican Hot Chocolate (AMRAP – Rounds and Reps) Freedom (RX’d) “Death By Burpees” Every 1:00 for as Long

Mallard Crossfit – CrossFit Workout Apple Chai Latte (2 Rounds for time) Freedom (RX’d) Teams of 2 2 Sets 100/80 Calorie Ski Erg (OR Row)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Roll and Reach 10 Box Step Ups

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (2 x 2 @ 90-95%) Complete 1 set of 2 each 3:00 Workout Hot Cocoa (Time) Freedom (RX’d)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) *

Mallard Crossfit – CrossFit Strength Accessory Shoulder Press (2 x 2 @ 90-95%) Complete 1 set every 3:00. Hot Apple Cider (2 Rounds for reps)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Machine 5 Inch Worms

Announcements Mallard Team: CHAD1000x is Monday, Nov. 11th. Classes are 8am, 12pm and 4:30pm. Join us to grind it out for a fallen hero! Mallard

Mallard Crossfit – CrossFit Workout Option 1 The Waterboy (Distance) Freedom (RX’d) 20 sets 30-seconds Max Distance Machine 30-second Rest Independence No Change to Workout

Mallard Crossfit – CrossFit Workout Grown Ups (Time) Freedom (RX’d) Teams of 2 4 Rounds (each) Partner 1: 40 Double Unders 20 Toes to Bar

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (3 x 3 @ 85-90%) Every 2:45 Workout Uno (AMRAP – Rounds and Reps) Freedom (RX’d) 9:00 AMRAP

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms

Mallard Crossfit – CrossFit Strength Accessory Front Squat (3×3 @ 85090% of week 1 heavy single.) Every 2:45 Workout 50 First Dates (8 Rounds for

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC

Mallard Crossfit – CrossFit Workout Option 1 I Want Candy (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 20:00 20 Lateral Box Step Ups (20)

Mallard Crossfit – CrossFit Workout Spooky, Scary Skeletons (Time) Freedom (RX’d) Teams of 2 50-40-30-20-10 Calorie Air Bike/Row (if rowing 85/68-65/52-50/40-33/26-16/13) Handstand Push Ups Bench

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy)

Mallard Crossfit – CrossFit Gymnastics Bar Muscle Ups: Week 3 (Checkmark) Warm-up skill work: Landing tall with tension – bit.ly/3zWmvkF – Then – 6 rounds,

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Mallard Crossfit – CrossFit Workout Option 1 Candy Corn (Time) Freedom (RX’d) Every minute (14 minutes) 10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30)) 10

Mallard Crossfit – CrossFit Workout Corn Maze (2 Rounds for reps) Freedom (RX’d) Teams of 2 12:00 AMRAP 2000/1600m Ski (or Row) – shared between

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Ski 5 GHDs to parallel or Abmat Sit Ups 30-second

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace)

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (5 x 5) Every 2:15 Begin at 80% Workout Fall Festivals (Time) Freedom (RX’d) Teams of 2 80

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 10

Mallard Crossfit – CrossFit Workout Trick-or-Treating (Time) Freedom (RX’d) 1600m Run 80 Toes to Bar 40 Box Jumps (30/24) -Partition any way. Athletes can break

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run (build

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (5 x 5) Every 2:15 Begin at 80%! Workout Pumpkin Carving (4 Rounds for time) Freedom (RX’d) 4

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups

Mallard Crossfit – CrossFit Strength/Accessory Hang Squat Clean + Push Press 5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets) Set 1:

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats

Mallard Crossfit – CrossFit Workout Option 1 Jeni’s (Time) Freedom (RX’d) 3 Rounds 25/20 Calorie Air Bike 25 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs)

Mallard Crossfit – CrossFit Workout Talenti (3 Rounds for time) Freedom (RX’d) Teams of 2 3 Rounds 40/32 Calorie Row 15 Synchro Toes to Bar

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10 Roll and Reach 5 Inch Worms 5 Clean Deadlifts

Mallard Crossfit – CrossFit Strength/Accessory Muscle Snatch + Snatch Balance (Every 3:00) Set 1: 10 Muscle Snatch + 5 Snatch Balance Set 2: 8 Muscle

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) *

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Jump Rope (practice) 10

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 10 Dynamic Air Squats -into- 8:00 AMRAP

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (6×6 ) (Building over sets from 70-75%) Workout Häagen-Dazs (Time) Freedom (RX’d) 27-21-15-9 Calorie Row (women: 21-15-12-7) Hang

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5

Mallard Crossfit – CrossFit Workout Option 1 The Law of the Jungle (Calories) Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay

Mallard Crossfit – CrossFit Workout Bagheera the Panther (4 Rounds for time) Freedom (RX’d) 4 Sets: (1 set every 12 minutes) Partner 1: 10x50ft Shuttle

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 2x50ft Shuttle Run 10 Alternating V-ups 10 Box

Mallard Crossfit – CrossFit Strength/Accessory Deadlift 6 sets x 4 Deadlifts (75%) -Complete a set every 1:45- Workout Baloo the Bear (Time) Freedom (RX’d) 40

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Single Arm Dumbbell Bench (each)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-Second Row 10 Ring Rows

Mallard Crossfit – CrossFit Strength Accessory Back Squat 6 sets x 4 Back Squats (75%) -Complete a set every 1:45- Workout Mowgli the Man Cub

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretch -into- 8:00 AMRAP

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike 3:00 Run -into- 2 Sets: 5/4 Calorie Air Bike (build

Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Front Squat + Push Jerk 8 sets x [1 Power Clean + 1 Front Squat + 1

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC

Mallard Crossfit – CrossFit Workout Option 1 Let’s Make a Deal (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Push

Mallard Crossfit – CrossFit Workout Deal or No Deal (Time) Freedom (RX’d) Teams of 2 3 rounds 2000m/1750m Row 40 Dumbbell Burpee Deadlifts (50s/35s) Independence

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 1:00 Row 5 Inchworm 5 Roll and Reach

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 45-second Row 5 Pike Push

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (Build to a heavy single for today.) Workout Are you smarter than a 5th Grader? (Time) Freedom (RX’d)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and

Mallard Crossfit – CrossFit Strength Accessory Snatch 8 sets x 2 Squat Snatch (Singles, build-in weight) -Complete a set every 1:30- Workout Family Feud (AMRAP

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) *

Mallard Crossfit – CrossFit Gymnastics Strict Handstand Push-ups: Week 5 (Checkmark) 10 minute EMOM Odd Minute: Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 30-second Row 30-second Air Bike 30-second Jump Rope 5 Push ups

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip

Mallard Crossfit – CrossFit Workout Option 1 Name that Tune (Time) Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups (Or V-Ups) Independence

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00

Mallard Crossfit – CrossFit Workout Track and Field (2 Rounds for time) Freedom (RX’d) For time: 1 mile Run -At the 12:00 Mark- 50 yard

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 100m Run (Build

Mallard Crossfit – CrossFit Workout Push Pull 2.0 (Time) Freedom (RX’d) 45 Push-Ups 30/24 Calorie Row 30 Handstand Push Ups 30/24 Calorie Row 15 Strict

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Row OR (10yd Sled

Mallard Crossfit – CrossFit Workout Dickies Triplet (Time) Freedom (RX’d) 5 Rounds 200m Run 12 Toes to Bar 6 Alternating Dumbbell Snatch (70/50) Independence 5

Mallard Crossfit – CrossFit Workout Dickies Triplet (Time) Freedom (RX’d) 5 Rounds 175m Run 12 Toes to Bar 6 Alternating Dumbbell Snatch (70/50) Independence 5

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 45-second Row 5 Hanging Knee Raises 4 Dumbbell Snatches (building)

Mallard Crossfit – CrossFit Workout Firestorm (Time) Freedom (RX’d) 3 Rounds 15/11 Calorie Air Bike or 25/20 Row 11 Burpees over 12″ block/hurdle Independence 3

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Air Bike 5 Inch Worms 3 Broad Jump + Vertical

Mallard Crossfit – CrossFit Workout Midline Climb (Time) Freedom (RX’d) 30 Deadlifts (185/125) 2 Rope Climbs (Or 6 Strict Pull Ups) 30/24 Calorie Ski Erg

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Ski or Row 5 Deadlifts (empty bar – build across) 1

Mallard Crossfit – CrossFit Workout Option 1 Tamales (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 Bench Press (155/95) Partner Holds Double Kettlebell Front Rack (2×53/2×35)

Mallard Crossfit – CrossFit Workout Fajitas (AMRAP – Rounds and Reps) Freedom (RX’d) – Teams of three, 20:00 AMRAP Partner 1: Max Calorie Row Partner

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Cossacks Squats 10 Banded Pass Throughs 10

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Single Unders 10 Alternating V-Ups 5 Inch Worms 2. Workout