Workout, Happening, and Updates at MALLARD CROSSFIT
WOD
CrossFit – Sat, Oct 26
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
CrossFit – Sat, Oct 26
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
CrossFit – Fri, Oct 25
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)
CrossFit – Thu, Oct 24
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
CrossFit – Thu, Oct 24
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
CrossFit – Wed, Oct 23
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
CrossFit – Wed, Oct 23
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
CrossFit – Tue, Oct 22
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
CrossFit – Tue, Oct 22
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
CrossFit – Mon, Oct 21
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:
CrossFit – Mon, Oct 21
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
CrossFit – Sun, Oct 20
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)
CrossFit – Sat, Oct 19
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
CrossFit – Sat, Oct 19
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
CrossFit – Fri, Oct 18
Mallard Crossfit – CrossFit Strength/Accessory Muscle Snatch + Snatch Balance (Every 3:00) Set 1: 10 Muscle Snatch + 5 Snatch Balance Set 2: 8 Muscle
CrossFit – Fri, Oct 18
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 – Thu, Oct 17
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
CrossFit – Wed, Oct 16
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
CrossFit – Mon, Oct 14
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
CrossFit – Mon, Oct 14
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
CrossFit – Sun, Oct 13
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
CrossFit – Sat, Oct 12
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
CrossFit – Sat, Oct 12
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
CrossFit – Fri, Oct 11
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
CrossFit – Fri, Oct 11
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)
CrossFit – Thu, Oct 10
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
CrossFit – Wed, Oct 9
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
CrossFit – Wed, Oct 9
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
CrossFit – Tue, Oct 8
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
CrossFit – Mon, Oct 7
Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Front Squat + Push Jerk 8 sets x [1 Power Clean + 1 Front Squat + 1
CrossFit – Mon, Oct 7
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
CrossFit – Sun, Oct 6
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
CrossFit – Sat, Oct 5
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
CrossFit – Sat, Oct 5
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
CrossFit – Fri, Oct 4
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
CrossFit – Thu, Oct 3
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)
CrossFit – Thu, Oct 3
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
CrossFit – Wed, Oct 2
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
CrossFit – Wed, Oct 2
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 – Tue, Oct 1
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]
CrossFit – Tue, Oct 1
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
CrossFit – Mon, Sep 30
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
CrossFit – Sun, Sep 29
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
CrossFit – Sat, Sep 28
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
CrossFit – Fri, Sep 27
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
CrossFit – Fri, Sep 27
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
CrossFit – Thu, Sep 26
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
CrossFit – Thu, Sep 26
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
CrossFit – Wed, Sep 25
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
CrossFit – Wed, Sep 25
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
CrossFit – Wed, Sep 25
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)
CrossFit – Tue, Sep 24
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
CrossFit – Tue, Sep 24
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
CrossFit – Mon, Sep 23
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
CrossFit – Mon, Sep 23
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
CrossFit – Sun, Sep 22
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)
CrossFit – Sat, Sep 21
Mallard Crossfit – CrossFit Workout Fajitas (AMRAP – Rounds and Reps) Freedom (RX’d) – Teams of three, 20:00 AMRAP Partner 1: Max Calorie Row Partner
CrossFit – Sat, Sep 21
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
CrossFit – Fri, Sep 20
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
CrossFit – Thu, Sep 19
Mallard Crossfit – CrossFit Workout Nachos (6 Rounds for time) Freedom (RX’d) Every 4:00 (6 Sets) 15/12 Calorie Air Bike or 25/20 Row 12 Box
CrossFit – Thu, Sep 19
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3
CrossFit – Wed, Sep 18
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 5 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 10
CrossFit – Tue, Sep 17
Mallard Crossfit – CrossFit Workout Taco (Time) Freedom (RX’d) 50/40 Calorie Row 40 Alternating Hang Dumbbell Snatch (50/35) 40 Toes to Bar 40 Alternating Hang
CrossFit – Tue, Sep 17
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging
CrossFit – Mon, Sep 16
Mallard Crossfit – CrossFit Strength/Accessory Deadlift Build up to a Heavy Deadlift 10-12 minutes Workout Burrito (Time) Freedom (RX’d) 10 Power Cleans (135/95) 200m Run
CrossFit – Mon, Sep 16
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5
CrossFit – Sun, Sep 15
Mallard Crossfit – CrossFit Workout Option 1 Here we go again! (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs
CrossFit – Sat, Sep 14
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 8:00 AMRAP 20-second Air Bike 50m Run
CrossFit – Fri, Sep 13
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean
CrossFit – Thu, Sep 12
Mallard Crossfit – CrossFit Strength/Accessory Back Squat Back Squat for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @
CrossFit – Thu, Sep 12
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 2x50ft Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back
CrossFit – Wed, Sep 11
Mallard Crossfit – CrossFit Workout 343 (Time) Freedom (RX’d) Teams of 2: 343/275 Calorie Air Bike or 550/425 Row – Every 3:00 (including at 0:00),
CrossFit – Wed, Sep 11
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike (build in pace) 10 Roll and Reach 5 Inch
CrossFit – Tue, Sep 10
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand
CrossFit – Mon, Sep 9
Mallard Crossfit – CrossFit Strength/Accessory Deadlift Deadlift for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% We
CrossFit – Sun, Sep 8
Mallard Crossfit – CrossFit Workout Option 1 Hailstorm (2 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Score your fastest and slowest times.
CrossFit – Sat, Sep 7
Mallard Crossfit – CrossFit Workout Cyclone (Time) Freedom (RX’d) Teams of 2 2 rounds: 50 Deadlifts (225/155) 50 Shoulder to Overhead (135/95) 150yd Sled Push
CrossFit – Sat, Sep 7
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Glute Bridges 5 Deadlifts (empty bar –
CrossFit – Fri, Sep 6
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings
CrossFit – Thu, Sep 5
Mallard Crossfit – CrossFit Strength/Accessory Power Snatch 10 sets x 3 Power Snatch (every 1:15) * Weight should be 50% of 1RM + 5-10lbs from
CrossFit – Thu, Sep 5
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch
CrossFit – Wed, Sep 4
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Jump Rope 5 Dynamic Squat Stretches 5 Deadbugs 5 Back
CrossFit – Mon, Sep 2
Mallard Crossfit – CrossFit GYM CLOSED The weekly workout is below if you would like to stay with the programming and the Deadlift cycle. Deadlift
CrossFit – Mon, Sep 2
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5
CrossFit – Sun, Sep 1
Mallard Crossfit – CrossFit Workout Option 1 Trouble (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike -Every 1:00, including 0:00 perform 4 Burpees- Independence
CrossFit – Sat, Aug 31
Mallard Crossfit – CrossFit Workout Candy Land (Time) Freedom (RX’d) Teams of 2 4 Rounds Partner 1: 400m Run Partner 2: 500/450m Row -into- 40
CrossFit – Sat, Aug 31
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row 2:00 Run -into- 10:00 AMRAP 10 Kip Swings (on rings) 10
CrossFit – Fri, Aug 30
Mallard Crossfit – CrossFit Battleship (Time) Freedom (RX’d) 7 Rounds 3 Bar Muscle Ups (Or 7 Chest to Bar) 7 Overhead Squats (135/95) * The
CrossFit – Fri, Aug 30
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Kip Swings 10 Ring Rows 10 Banded
CrossFit – Wed, Aug 28
Mallard Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Air Bike 5 Inch Worms 10 Deadbugs 10 Dynamic Squat Stretches
CrossFit – Tue, Aug 27
Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Push Jerk 8 sets of 4 Power Clean and Jerks (1 set every 1:30) * Weight should
CrossFit – Tue, Aug 27
Mallard Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip
CrossFit – Mon, Aug 26
Mallard Crossfit – CrossFit Monopoly (AMRAP – Rounds and Reps) Freedom (RX’d) 4 sets: 3:00 AMRAP 10/8 Calorie Row 10 Box Jumps (20) 10 Dumbbell
CrossFit – Sun, Aug 25
Mallard Crossfit – CrossFit Workout Option 1 “It’s lights out and away we go” (5 Rounds for time) Freedom (RX’d) 5 sets 20/16 Calorie Air
CrossFit – Sat, Aug 24
Mallard Crossfit – CrossFit Workout Partner “BRADSHAW” (Time) Freedom (RX’d) Teams of 2 10 rounds (each/1:1) 3 Handstand Push Ups 6 Deadlifts (225/155) 12 Pull-Ups
CrossFit – Fri, Aug 23
Mallard Crossfit – CrossFit Strength/Accessory Back Squat Back Squat 10-5-5-5 Back Squat for load: #1: 10 reps @ 55% #2: 5 reps @ 65% #3:
CrossFit – Fri, Aug 23
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 Row 10 Cossack Squats 10 Bird
CrossFit – Thu, Aug 22
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets 1:00 Jump Rope 1:00 Run -into- 8:00
CrossFit – Wed, Aug 21
Mallard Crossfit – CrossFit Strength Accessory Deadlift Deadlift 10-5-5-5 Deadlift for load: #1: 10 reps @ 55% #2: 5 reps @ 65% #3: 5 reps