Workout, Happening, and Updates at MALLARD CROSSFIT
WOD
CrossFit – Sat, Apr 5
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine: -into- 10:00 AMRAP 30-second Jump Rope 10 Sit Ups 10 Kip
CrossFit – Fri, Apr 4
Mallard Crossfit – CrossFit Strength/Accessory Power Snatch + Hang Squat Snatch + Overhead Squat Every 1:00 (10:00) 1 Power Snatch + 1 Hang Squat Snatch
CrossFit – Thu, Apr 3
Mallard Crossfit – CrossFit Strength/Accessory Bench Press Max Rep Bench Press + Burn Out Set Week 2: Max Rep Bench Press @50-60% of 1RM (+
CrossFit – Wed, Apr 2
Mallard Crossfit – CrossFit Workout Manark (Time) Freedom (RX’d) 5x50ft Shuttle Runs 10 Box Jump Overs (30/24) 20 Kettlebell Swings (53/35) 6x50ft Shuttle Runs 12
CrossFit – Tue, Apr 1
Mallard Crossfit – CrossFit Strength/Accessory Back Squat Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below Back Squat
CrossFit – Mon, Mar 31
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 10:00 AMRAP 1:00 Machine 30 Single Unders 5 Kip Swings 5
CrossFit – Sun, Mar 30
Mallard Crossfit – CrossFit Workout Option 1 Numbuh Six (Time) Freedom (RX’d) For Time: 100 Hang Power Cleans (135/95) Every time you drop the bar,
CrossFit – Sat, Mar 29
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Walking Lunges + Arms Extended Overhead 10
CrossFit – Fri, Mar 28
Mallard Crossfit – CrossFit Strength/Accessory Bench Press Max Rep Bench Press + Burn Out Set Week 1: Max Rep Bench Press @50-60% of 1RM (based
CrossFit – Fri, Mar 28
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) *
CrossFit – Wed, Mar 26
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Row Arms Only (legs fully extended) 1:00 Row Legs Only
CrossFit – Tue, Mar 25
Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Hang Squat Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Squat Clean
CrossFit – Mon, Mar 24
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 10 Cossack Squats 10 Banded Good Mornings 10
CrossFit – Sun, Mar 23
Mallard Crossfit – CrossFit Workout Option 1 Croke Park (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand
CrossFit – Sat, Mar 22
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike 1:00 Row 1:00 Ski -Build up in pace each
CrossFit – Fri, Mar 21
Mallard Crossfit – CrossFit Gymnastics Gymnastics Skill Review (Checkmark) Take this time to warm-up and practice form and efficiency in the gymnastic option that are
CrossFit – Thu, Mar 20
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 10 Roll
CrossFit – Wed, Mar 19
Mallard Crossfit – CrossFit Gymnastics Gymnastics: Handstand Push-ups (3 Rounds for reps) 3 Max Effort sets, rest 1 min between sets: Level 1: Strict Deficit
CrossFit – Tue, Mar 18
Mallard Crossfit – CrossFit Strength/Accessory Bench Press – Build to a heavy single * Rest a little longer than normal between sets when you reach
CrossFit – Mon, Mar 17
Mallard Crossfit – CrossFit Workout Galway (2 Rounds for time) Freedom (RX’d) Every 12:00 (2 sets) 3 rounds 24 Wall Balls (20/14) 12 Toes to
CrossFit – Sun, Mar 16
Mallard Crossfit – CrossFit Workout Option 1 Bonneville (Time) Freedom (RX’d) 500/400m Row 30 GHDs (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16)
CrossFit – Sat, Mar 15
Mallard Crossfit – CrossFit Workout Repeat Workout #51 (Time) Oldsmobile Freedom (RX’d) Teams of 2 150/120 Calorie Air Bike 10x100ft Farmer Carry (70s/50s) (5 each
CrossFit – Fri, Mar 14
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches
CrossFit – Thu, Mar 13
Mallard Crossfit – CrossFit Strength/Accessory Dead-Stop Shoulder Press Heavy 2-rep Dead Stop Shoulder Press (Build in weight) Pause at the bottom of each rep, while
CrossFit – Wed, Mar 12
Mallard Crossfit – CrossFit Workout Impala (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 4-8-12-16-20. . . Single Dumbbell Box Step Ups (50/35) (24/20)
CrossFit – Tue, Mar 11
Mallard Crossfit – CrossFit Strength/Accessory Paused Front Squat Heavy 2 rep Pause Front Squat (Build in weight) Pause below parallel for 2 seconds before standing
CrossFit – Mon, Mar 10
Mallard Crossfit – CrossFit Workout Thunderbird (Time) Freedom (RX’d) 50-40-30-20-10 Double Unders 25-20-15-10-5 Single Arm Dumbbell Push Press (50/35) 5-4-3-2-1 Rope Climbs (Or 15-12-9-6-3 Strict
CrossFit – Sun, Mar 9
Mallard Crossfit – CrossFit Workout Option 1 Bulldawgs (Checkmark) Freedom (RX’d) 16:00 EMOM Even minutes: 3 Wall Walks + 10 V-Ups Odd minutes: 16 Jumping
CrossFit – Sat, Mar 8
Mallard Crossfit – CrossFit Workout Grizzlies (Time) Freedom (RX’d) Teams of 2 2000/1750m Bike Erg or 800m Run 30 Sandbag Squats (150/100) or 30 Front
CrossFit – Fri, Mar 7
Announcements Congratulations to all of you who came in to participate in Friday’s CrossFit Open workout. We had over 25 athletes here on Friday night!
CrossFit – Thu, Mar 6
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or
CrossFit – Wed, Mar 5
Mallard Crossfit – CrossFit Workout Supersonics (Time) Freedom (RX’d) 30/24 Calorie Air Bike or 5/40 Row -into- 3 Rounds 10 Power Cleans (95/65) 3 Wall
CrossFit – Tue, Mar 4
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 3
CrossFit – Mon, Mar 3
Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press 5 set 3 Shoulder Press (75-80%) -complete a set every 2:00 – Workout Oilers (5 Rounds for time)
CrossFit – Sun, Mar 2
Mallard Crossfit – CrossFit Workout Option 1 Helm’s Deep (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike 100 Sit Ups Independence For Time: 80/65
CrossFit – Sat, Mar 1
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run (Or 50ft Shuttle Runs)
CrossFit – Thu, Feb 27
Announcements Mallard Team, since you are registered for the CrossFit Open, we stopped nagging…. So, plan your day for tomorrow. What time are you going
CrossFit – Wed, Feb 26
Announcements Why should I register for the CrossFit Open THIS FRIDAY? Reason #8 (and last one) Because I am a CrossFitter and CrossFitters do HARD
CrossFit – Tue, Feb 25
Announcements Why should I sign up for the CrossFit Open? Reason #7 Because it’s FREE! Register using the link below and receive a registration FULL
CrossFit – Mon, Feb 24
Announcements Why should I sign up for the CrossFit Open? Reason #6 Because it’s THIS WEEK! Register HEREThe 2025 CrossFit Games Mallard Crossfit – CrossFit
CrossFit – Sun, Feb 23
Mallard Crossfit – CrossFit Workout Option 1 Sugarloaf (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Air Squats If athletes
CrossFit – Sat, Feb 22
Mallard Crossfit – CrossFit Workout Fireline Los Angeles (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 27:00 AMRAP 12 Clean and Jerks (135/95)
CrossFit – Fri, Feb 21
Announcements Why should I sign up for the CrossFit Open? Reason #5 Because I know that by signing up, I’ll be able to truly motivate
CrossFit – Thu, Feb 20
Announcements Why should I sign up for the CrossFit Open? Reason #4 Because it commits me to doing something a little uncomfortable and that makes
CrossFit – Wed, Feb 19
Announcements Why should I sign up for the CrossFit Open? Reason #3 Because every year an athlete achieves a result they NEVER thought possible. The
CrossFit – Tue, Feb 18
Announcements Why should I register for the CrossFit Open? Reason #2 Because our Mallard Teammate, Manny Gonzalez and PNW Construction and Energy is making it
CrossFit – Mon, Feb 17
Announcements Why should I register for the CrossFit Open? Reason #1 Because “A rising tide lifts all boats”-John F. Kennedy https://games.crossfit.com/open/registration Mallard Crossfit – CrossFit
CrossFit – Sun, Feb 16
Mallard Crossfit – CrossFit Workout Option 1 Corn Palace (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)
CrossFit – Sat, Feb 15
Mallard Crossfit – CrossFit Workout Thunderhead (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 32:00 AMRAP (1:1) 100ft Dumbbell Front Rack Carry (50s/35s)
CrossFit – Fri, Feb 14
Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Push Jerk Every 2:00 (6 sets) 2 Power Cleans + 2 Push Jerks (moderate-heavy) – complete unbroken,
CrossFit – Fri, Feb 14
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 3 Inch Worms 3 Clean Deadlifts (empty bar) 3 Hang Muscle
CrossFit – Thu, Feb 13
Mallard Crossfit – CrossFit Strength/Accessory Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed
CrossFit – Thu, Feb 13
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Alternating V-Ups 3 Bench Press (Slow and
CrossFit – Wed, Feb 12
Mallard Crossfit – CrossFit Workout Deadwood (Checkmark) Freedom (RX’d) Every 2:00 (7 sets) 12/10 Calorie Air Bike or 16/13 Row 3 Power Snatch (singles, build
CrossFit – Wed, Feb 12
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike 5 Inchworms 3 Snatch Deadlifts (empty bar) 3
CrossFit – Tue, Feb 11
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs
CrossFit – Mon, Feb 10
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups
CrossFit – Sun, Feb 9
Mallard Crossfit – CrossFit Workout Option 1 Les Bleus (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs Perform 6 Line Facing Burpees after each
CrossFit – Sat, Feb 8
Mallard Crossfit – CrossFit Workout 4.40 Challenge Workout #5 (Time) Freedom (RX’d) Teams of 2 40:00 AMRAP 40 Clean and Jerks (95/65) 40 Synchro Single
CrossFit – Sat, Feb 8
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Up Downs 10 Step Back Lunges 5
CrossFit – Fri, Feb 7
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Jump Rope 3 Inchworms 10-second Handstand Hold
CrossFit – Thu, Feb 6
Mallard Crossfit – CrossFit Strength/Accessory Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs
CrossFit – Thu, Feb 6
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 10 Roll
CrossFit – Wed, Feb 5
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Up Downs 3 Worlds Greatest Stretch (each)
CrossFit – Mon, Feb 3
Mallard Crossfit – CrossFit Strength/Accessory Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Workout
CrossFit – Mon, Feb 3
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) * 10
CrossFit – Sun, Feb 2
Mallard Crossfit – CrossFit Workout Option 1 Feta (Time) Freedom (RX’d) 20/15 Calorie Machine 40 Alternating V-Ups 20/15 Calorie Machine 40 V-Ups 20/15 Calorie Machine
CrossFit – Sat, Feb 1
Mallard Crossfit – CrossFit Workout 4.40 Challenge Workout #4 (Time) Freedom (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders
CrossFit – Sat, Feb 1
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30-second Jump Rope 10 Dynamic Squat Stretches 5
CrossFit – Fri, Jan 31
Mallard Crossfit – CrossFit Workout Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb
CrossFit – Fri, Jan 31
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 5 Roll and Reach 10 Glute
CrossFit – Thu, Jan 30
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 5 Up Downs 10 Single Arm Dumbbell Bench
CrossFit – Wed, Jan 29
Mallard Crossfit – CrossFit Strength/Accessory Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Workout Hummus (Time) Freedom (RX’d)
CrossFit – Wed, Jan 29
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike 10 Cossack Squats 10 Alternating V-Ups 5 Roll and
CrossFit – Mon, Jan 27
Mallard Crossfit – CrossFit Strength/Accessory Deadstop Deadlift Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip) in 15:00 Workout Gyros (Time) Freedom (RX’d) 30
CrossFit – Mon, Jan 27
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Box Step Ups 10 Deadbugs 10 Suitcase Deadlifts (each) 10 Glute
CrossFit – Sun, Jan 26
Mallard Crossfit – CrossFit Workout Option 1 Chameleon (Time) Freedom (RX’d) 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin
CrossFit – Sat, Jan 25
Mallard Crossfit – CrossFit Workout 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40
CrossFit – Sat, Jan 25
Mallard Crossfit – CrossFit Warm-up Workout Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Cat/Cows 5
CrossFit – Fri, Jan 24
Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) Workout CrossFit Games
CrossFit – Fri, Jan 24
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 3 Inch Worms 3 Clean Deadlifts 3 Hang Muscle Cleans 3
CrossFit – Thu, Jan 23
Mallard Crossfit – CrossFit Strength/Accessory Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed
CrossFit – Thu, Jan 23
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3
CrossFit – Wed, Jan 22
Mallard Crossfit – CrossFit Workout Bearded Dragon (Time) Freedom (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar Independence 35 Toes
CrossFit – Wed, Jan 22
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar)
CrossFit – Tue, Jan 21
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or
CrossFit – Mon, Jan 20
Mallard Crossfit – CrossFit Strength/Accessory Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as
CrossFit – Sun, Jan 19
Mallard Crossfit – CrossFit Workout Option 1 Two Worlds (2 Rounds for time) Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict
CrossFit – Sat, Jan 18
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets (with partner) 100m Run (at
CrossFit – Fri, Jan 17
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 10:00 AMRAP 10 Box Step Ups 10
CrossFit – Thu, Jan 16
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell
CrossFit – Wed, Jan 15
Mallard Crossfit – CrossFit Strength/Accessory Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs
CrossFit – Wed, Jan 15
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle
CrossFit – Tue, Jan 14
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace
CrossFit – Mon, Jan 13
Mallard Crossfit – CrossFit Strength/Accessory Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Workout
CrossFit – Sun, Jan 12
Mallard Crossfit – CrossFit Workout Option 1 Trashin’ the Camp (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100
CrossFit – Sat, Jan 11
Mallard Crossfit – CrossFit Workout 4.40 Challenge Workout (Time) Freedom (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press
CrossFit – Fri, Jan 10
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch
CrossFit – Thu, Jan 9
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating