Workout, Happening, and Updates at MALLARD CROSSFIT

Announcements Mallard CrossFit Holiday Party is Saturday, 11/22! 5:00pm. Bring your whole family! Games, fun, COA catered with a delicious Indulge Bakery Cake. Champagne, water

Announcements Mallard CrossFit Holiday Party is Saturday, 11/22! 5:00pm. Bring your whole family! Games, fun, COA catered with a delicious Indulge Bakery Cake. Champagne, water

Announcements Mallard CrossFit Holiday Party is Saturday, 11/22! 5:00pm. Bring your whole family! Games, fun, COA catered with a delicious Indulge Bakery Cake. Champagne, water

Announcements Mallard CrossFit Holiday Party is Saturday, 11/22! 5:00pm. Bring your whole family! Games, fun, COA catered with a delicious Indulge Bakery Cake. Champagne, water

Mallard Crossfit – CrossFit Workout Option 1 Battlefield (Time) Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75

Mallard Crossfit – CrossFit Workout The Unknown Soldier (Time) Freedom (RX’d) Teams of 2 100 Front Rack Lunges (75/55) 50 Synchro Toes to Bar 100

Mallard Crossfit – CrossFit Workout CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 30-second Run 30-second Jump Rope 5

Announcements Veteran’s Day is Tuesday, November 11th. CHAD 1000x will be our workout for 8:00am, 12:00pm and 4:30pm. 5:30am will be Bootcamp. (experience required) Mallard

Announcements Veteran’s Day is Tuesday, November 11th. CHAD 1000x will be our workout for 8:00am, 12:00pm and 4:30pm. 5:30am will be Bootcamp. (experience required) Mallard

Mallard Crossfit – CrossFit Workout Option 1 Pittodrie (Time) Freedom (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead

Mallard Crossfit – CrossFit Workout Footdee (Checkmark) Freedom (RX’d) Every 1:00 (20:00) Minute 1 – 5 Thruster (115/80) Minute 2 – 10 Burpee Over Bar

Mallard Crossfit – CrossFit Workout Balmoral Castle (2 Rounds for time) Freedom (RX’d) 2 Sets 3 Rounds 7 Strict Handstand Push Ups 14 Dumbbell Deadlifts

Mallard Crossfit – CrossFit Strength/Accessory Snatch (Weightlifting Variable Reps & Sets) Snatch Every 2:00 x 7 sets: 2 Snatches @75–80% of 1RM Workout Marischal College

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) 5 sets 8 Shoulder Press -build across sets by feel- Workout The Dons

Mallard Crossfit – CrossFit Workout Granite City (4 Rounds for time) Freedom (RX’d) Every 8:00 (4 sets) 300m Run 15 Toes to Bar 15 Dumbbell

Mallard Crossfit – CrossFit Workout Option 1 Casper the Ghost (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20)

Mallard Crossfit – CrossFit Workout Skeleton Bones (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 Partner 1: Shoulder to Overhead (115/80) Partner 2: Back Squats (185/125)

Announcements Friday October 31st, wear your costume for all classes! Best/most creative costume wins a free drink in each class!!! Mallard Crossfit – CrossFit Gymnastics

Announcements Friday October 31st, wear your costume for all classes! Best/most creative costume wins a free drink in each class!!! Mallard Crossfit – CrossFit Workout

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1:00 Row (regular) 1:00 Row Legs Only (straight arms) 1:00 Row Arms Only (legs

Announcements Friday October 31st, wear your costume for all classes! Best/most creative costume wins a free drink in each class!!! Mallard Crossfit – CrossFit Strength/Accessory

Mallard Crossfit – CrossFit Workout Option 1 Scarlet Knights (Time) Freedom (RX’d) 3 Rounds 400m Run OR 40/32 calorie Row 20 Deficit Push Ups (4in/2in)

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

Mallard Crossfit – CrossFit Workout Golden Gophers (Time) Freedom (RX’d) 1-2-3-4-5-6-7-8-9-10 Devils Press (50s/35s) * 10/8 Calorie Air Bike or 12/10 Row after each set.

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 7:00 AMRAP 30 Single Unders 5 Single Arm Ring Rows

Mallard Crossfit – CrossFit Workout Fighting Illini (2 Rounds for reps) Freedom (RX’d) 8:00 AMRAP 50/40 Calorie Row Max Rounds: 15 Push Ups 15 Toes

Mallard Crossfit – CrossFit Gymnastics Gymnastics – Pressing (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How

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

Mallard Crossfit – CrossFit Workout Option 1 Apple Orchard (Time) Freedom (RX’d) For Time: 1:00 Max Calorie Air Bike 1:00 Rest – Continue until 200/160

Mallard Crossfit – CrossFit Workout Mission 22 WOD-Please allow 1:30 for class today. (Time) Freedom (RX’d) FOR TIME: 22 Push Ups 22 Air Squats 22

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Build to a new 1RM Back Squat Workout Crisp Mornings (Time) Freedom (RX’d) 21/16-18/14-15/12-12/9-9/6 Calorie Row 21-18-15-12-9 Double

Mallard Crossfit – CrossFit Strength/Accessory Clean and Jerk Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s

Mallard Crossfit – CrossFit Gymnastics Gymnastics – Pulling (Week 8) (3 Rounds for reps) Complete 3 rounds x 40-50% of your 1 rep max from

Mallard Crossfit – CrossFit Strength/Accessory Deadlift Build to a new 1RM Deadlift Post: 3 sets of 8 Dumbbell Z-Press Double DB Z-Press (3 sets 8

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets: 100m Run 10-second Ski or Row

Mallard Crossfit – CrossFit Workout Option 1 Halloween Heists (Time) Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv:

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30-second Jump Rope 100m Run 5 Kip Swings

Mallard Crossfit – CrossFit Strength/Accessory Back Squat 4×2 @ 70% (Focus on speed out of the hole) Post: 3 sets of 10 DB Reverse Fly

Mallard Crossfit – CrossFit Strength/Accessory Tall Jerk (Weightlifting Variable Reps & Sets) Tall Split Jerks (3×3) Jerk Balance (3×3 @ bar/light weight) -Focus: speed and

Mallard Crossfit – CrossFit Strength/Accessory Snatch Snatch: Build to a new 1RM Post: 3 sets of 8 Bent-over Barbell Rows Bent Over Barbell Row (Weightlifting

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

Mallard Crossfit – CrossFit Strength/Accessory Deadlift 4×2 @ 70% Post: 3 sets of 10 Dumbbell Bench Press (light/moderate) Dumbbell Bench Press (Weightlifting Variable Reps &

Mallard Crossfit – CrossFit Workout Option 1 Stratton Mountain (Calories) Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pass Throughs 5 Banded Shoulder Press

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Pass Throughs 10 Dynamic Squat Stretches -into- 8:00 AMRAP 25ft

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Row 6 Roll and Reach 3 Broad

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Machine 5 Dynamic Squat Stretches 10 Deadbugs 10 Glute Bridges 5

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 8 Box Step Ups 8 Deadbugs 8 Ring Rows

Mallard Crossfit – CrossFit Workout Option 1 Howard’s Rock (Time) Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100) (or Power Cleans (185/125))

Mallard Crossfit – CrossFit Workout Rocky Top (Time) Freedom (RX’d) Teams of 2 800m Run (together) -into- 150/120 Calorie Row 150 Bench Press (115/80) *

Mallard Crossfit – CrossFit Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 4): Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%) Post: 3

Mallard Crossfit – CrossFit Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 4) 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90% Post:

Mallard Crossfit – CrossFit Gymnastics Gymnastics – Pressing (Week 5) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 35% of your

Mallard Crossfit – CrossFit Pause Split Jerk Pause Split Jerk 3×2 Skill Focus (Split Jerk) Split Jerk Footwork Drill (3×3) Pause Split Jerk (3×2 @

Mallard Crossfit – CrossFit Strength/Accessory Snatch + Overhead Squat Snatch Complex: Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75% Post: 3

Mallard Crossfit – CrossFit Workout Racked and Ready (4 Rounds for calories) Freedom (RX’d) Teams of 2 3:00, 3:00, 3:00, 4:00 Interval Sets of Partner

Mallard Crossfit – CrossFit Strength/Accessory Snatch Balance Skill Focus (Snatch Balance / Sots Press): Snatch Balance (2×2 @ 50%) Sots Press (2×5 light) – Focus

Mallard Crossfit – CrossFit Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 3): Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90% Post: 3 sets of 10

Mallard Crossfit – CrossFit Strength/Accessory Squat Clean + Front Squat + Jerk (Weightlifting Variable Reps & Sets) Clean & Jerk Complex: Clean + Front Squat

Mallard Crossfit – CrossFit Gymnastics Gymnastics – Pulling (Week 4) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 30% of your

Mallard Crossfit – CrossFit Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 3): 3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90% Post:

Mallard Crossfit – CrossFit Workout Vasque (Time) Freedom (RX’d) Teams of 2 5 Rounds (each) Partner 1: 30/24 Calorie Row Partner 2: 3-2-1 Squat Cleans

Mallard Crossfit – CrossFit Strength/Accessory Snatch Pull + Hang Snatch (Weightlifting Variable Reps & Sets) Snatch Complex: Snatch Pull + Hang Snatch (5×2 @ 75-80%)

Mallard Crossfit – CrossFit Strength/Accessory Split Jerk (Weightlifting Variable Reps & Sets) Skill Focus (Split Jerk): – Split Jerk w/ Pause in Dip & Catch

Mallard Crossfit – CrossFit Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 2): Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88% Post: Gymnastic Pressing

Mallard Crossfit – CrossFit Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 2): 5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88% Post:

Mallard Crossfit – CrossFit Workout Option 1 Dumpster Fire (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 9:00 AMRAP 10 Box Step Ups 10 Ring Rows 10

Mallard Crossfit – CrossFit Strength/Accessory Pause Split Jerk (Weightlifting Variable Reps & Sets) Pause Split Jerk (4×2 @ 65-70%) – Focus: Positioning and footwork in

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 6:00 AMRAP 5 Scap Pull Ups 5 Kip Swings 5

Mallard Crossfit – CrossFit Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 1) 3 @70% 2 @80% 1 @85% 3 @75% 2

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches -into- 8:00 AMRAP 25ft

Mallard Crossfit – CrossFit Strength/Accessory Gym Closed-Mondays workout is below for those that want to do it at home or save for open gym! Deficit

Mallard Crossfit – CrossFit Workout Option 1 Big Agnes (8 Rounds for time) Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Air Bike 6 Burpee Box

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

Mallard Crossfit – CrossFit Strength/Accessory Deadlift Deadlift: Build to a 1RM in 5-6 working sets (15 minutes to complete) ** If you found a Deadlift

Mallard Crossfit – CrossFit Strength/Accessory Snatch Snatch: Build to a 1RM in 5-6 working sets (15 minutes to complete) ** If you found a Snatch

Mallard Crossfit – CrossFit Gymnastics Gymnastics – Pressing (Week 1) (AMRAP – Reps) Pressing Test Day: Level 1: Complete max effort wall walks [to your

Mallard Crossfit – CrossFit Strength/Accessory Jerk Dip + Pause Jerk (Weightlifting Variable Reps & Sets) Warm Up: Split Jerk Footwork Drill (3×5 each side) -into-

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Back Squat: Build to a 1RM in 5-6 working sets (15 minutes to complete) Strict Weighted Pull Up

Mallard Crossfit – CrossFit Workout Option 1 Rubbin’ is Racin (Time) Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds:

Mallard Crossfit – CrossFit Workout Hammer Down (Time) Freedom (RX’d) Teams of 2 100/80 Calorie Air Bike or 160/140 Row 150 Dumbbell Hang Power Cleans

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

Mallard Crossfit – CrossFit Workout Bristol Night Race (AMRAP – Rounds and Reps) Freedom (RX’d) 20:00 AMRAP 200m Run 5-10-15-20…. Deadlifts (185/125) * For scoring

Mallard Crossfit – CrossFit Workout Bubba (8 Rounds for time) Freedom (RX’d) 8 Sets 8 Thrusters (95/65) 8 Burpee Over Bar -rest 1:1 between sets-

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 5 Roll and Reach 3 Inchworms 3 Hang Muscle Cleans

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6:00 AMRAP 30-second Air Bike 25ft Walking Lunge 6 Box Step

Mallard Crossfit – CrossFit Workout Option 1 Axis (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall

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

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 1:00 Machine 5 Kip Swings 5

Mallard Crossfit – CrossFit Workout Moose (Time) Freedom (RX’d) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders Independence 7 rounds

Mallard Crossfit – CrossFit Workout Wapiti (3 Rounds for time) Freedom (RX’d) 3 sets: 30/24 Calorie Air Bike or 40/32 Row 100ft Dumbbell Walking Lunge

Mallard Crossfit – CrossFit Strength/Accessory Snatch 15:00 to Find 1RM Squat Snatch (build across sets) Workout Mule Deer (Time) Freedom (RX’d) 400m Run 20 Bar

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 10 Box Step Up 2 Box Jumps

Mallard Crossfit – CrossFit Workout Option 1 New York (Time) Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders

Announcements 🗓️ Saturday, August 9th 9:00am 📍 At Mallard CrossFit 🎁 Harvell Hero PARTNER WOD-All CrossFit Athletes Welcome! NO BOOTCAMP CLASS. Please join us to

Announcements 🗓️ Saturday, August 9th 9:00am 📍 At Mallard CrossFit 🎁 Harvell Hero PARTNER WOD-All CrossFit Athletes Welcome! NO BOOTCAMP CLASS. Please join us to

Announcements 🗓️ Saturday, August 9th 9:00am 📍 At Mallard CrossFit 🎁 Harvell Hero PARTNER WOD-All CrossFit Athletes Welcome! NO BOOTCAMP CLASS. Please join us to