Workout, Happening, and Updates at MALLARD CROSSFIT

Mallard Crossfit – CrossFit Gymnastics Gymnastics: Ring Muscle-Ups (Checkmark) Level 1: 9 min EMOM: Min 1: 6 Single Arm DB Row per arm Min 2:

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets 3 Shoulder Press @72-75% Workout Muscle Beach (Time)

Mallard Crossfit – CrossFit Strength/Accessory Squat Clean + Push Jerk Every 1:00 (10:00) 1 Clean and Jerk @ RPE 7 * This is meant to

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 6:00 AMRAP 30-second Easy Bike 4 Lunge Matrix (each) 10-second Squat Hold 5 Low Box

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Run or Jog 10 Air Squats 6 Up

Mallard Crossfit – CrossFit Workout Magic Xylophone (Time) FREEDOM (RX): Teams of 2 800/725m Row 40 Squat Cleans (95/65) 800/725m Row 30 Squat Cleans (115/85)

Mallard Crossfit – CrossFit Gymnastics We may or may not be able to include this skill work in Friday’s classes (depending on what the Open

Mallard Crossfit – CrossFit Strength/Accessory Squat Snatch (Weightlifting Variable Reps & Sets) CYCLING (SNATCH) Every 1:00 (8:00) 2 Squat Snatch (singles) @ RPE 5–6 Workout

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 30-second Easy Row 8 PVC/Banded Pass Throughs 6 Pike Shoulder Taps 10-second

Mallard Crossfit – CrossFit Strength/Accessory Deadlift Every 2:00 × 3 sets 3 Deadlifts @65% Workout For Real Life! (Time) FREEDOM (RX) 15-12-9-6-3 Deadlift (185/125) Burpee

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Every 2:00 × 3 sets 3 Back Squats @65% Workout Bluey and Bingo (5 Rounds for time) FREEDOM

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 1:00 Machine 5 Roll and Reach 10-second SIngle Leg Glute

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 100m Run 30-second Machine 3 Up Downs 5 Roll and Reach 10

Announcements SAVE THE DATE! Beginning 2/27, Friday Night Lights at Mallard CrossFit. Work out in heats from 3:30 to 6pm. Afterward, come celebrate our community

Announcements SAVE THE DATE! Beginning 2/27, Friday Night Lights at Mallard CrossFit. Work out in heats from 3:30 to 6pm. Afterward, come celebrate our community

Announcements SAVE THE DATE! Beginning 2/27, Friday Night Lights at Mallard CrossFit. Work out in heats from 3:30 to 6pm. Afterward, come celebrate our community

Announcements SAVE THE DATE! Beginning 2/27, Friday Night Lights at Mallard CrossFit. Work out in heats from 3:30 to 6pm. Afterward, come celebrate our community

Announcements SAVE THE DATE! Beginning 2/27, Friday Night Lights at Mallard CrossFit. Work out in heats from 3:30 to 6pm. Afterward, come celebrate our community

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 30-sec Easy Jump Rope 10 Air Squats 5 Hand Release

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 30-second Row 30-second Bike 5 Inchworms 3 Sandbag Deadlifts (light) 1 Sandbag

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 45-second Machine 5 Dynamic Squat Stretches 10 Banded or PVC Pass Throughs

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2 Rounds 1:00 Easy Bike 10 Glute Bridges 10 Deadbugs 8 Box Step Ups

Mallard Crossfit – CrossFit Strength/Accessory Power Snatch CYCLING (SNATCH) Every 1:00 (10:00) 3 Touch-and-Go Power Snatch @ RPE 6 Workout Bobsleigh (7 Rounds for time)

Mallard Crossfit – CrossFit Gymnastics Gymnastics: Bar Muscle Ups (Checkmark) **Week 1 (Part 2): Bar Muscle Ups** Level 1: Part A: Perform 3 sets of

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Every 2:00 x 4 sets 3 Back Squats @70% Workout Alpine Skiing (AMRAP – Reps) FREEDOM (RX): 12:00

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 2 Rounds 1:00 Machine 10 Walking Lunge Steps 10 Banded Clam Shells

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 30-second Bike 30-second Row 10 Air Squats 5 Push Ups 1 Zombie

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 6:00 AMRAP 10 Glute Bridges 3 Inchworm to Double Push Up 4 Deadlifts (empty

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: Banded 7s -into- 6:00 AMRAP 100m Easy Run 5 Half Kneeling Single Arm Dumbbell

Mallard Crossfit – CrossFit Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Back Squat Every 2:00 × 4 sets 3 Back Squats @65% Workout Ball

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 AMRAP 10 Abmat Sit Ups 5 Scap Pull Ups 3 Jumping Pull Ups 5

Mallard Crossfit – CrossFit Strength/Accessory Squat Clean + Push Jerk (Weightlifting Variable Reps & Sets) Squat Clean and Jerk Every 1:00 (10:00) 1 Squat Clean

Mallard Crossfit – CrossFit Workout Option 1 Home of the 49ers (Time) FREEDOM (RX): 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) INDEPENDENCE 3

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 8:00 AMRAP 100m Jog 4 Inchworms 25ft Lizard Crawl 8 Box

Mallard Crossfit – CrossFit Workout Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 30 Single Unders 10 Banded Pass Throughs 5 Dynamic Squat Stretches 3

Mallard Crossfit – CrossFit Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets 2 Deadlifts @80–82% Workout On the Gridiron (Time) FREEDOM

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: Banded 7s -into- 6:00 AMRAP 30-second Easy Bike 6 Box Step Ups 4 Box Jumps

Mallard Crossfit – CrossFit Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets 2 Back Squats @80–82% Workout Levi’s Stadium (5

Mallard Crossfit – CrossFit Workout Option 1 Ladder Crew (Time) FREEDOM (RX): 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Mallard Crossfit – CrossFit Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets 3 Back Squats @ 75% Workout Thin Blue

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Mallard Crossfit – CrossFit Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets 3 Deadlifts @ 75% Workout Engine Company (4 Rounds

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Announcements Book your Nutrition Consultation with a Mallard Nutrition Coach today! Book in January 2026 for $25.00 off! Spend 1 hour dialing in meal timing,

Mallard Crossfit – CrossFit Workout Option 1 New Year’s Resolution (Time) FREEDOM (RX): 200 Single Unders 100 Air Squats 200 Single Unders 100 Walking Lunge

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 1:00 Easy Bike 10 Banded Pull Aparts 10 Dumbbell Floor Press (light)

Mallard Crossfit – CrossFit Workout Ring in the New Year (AMRAP – Rounds and Reps) FREEDOM (RX): AMRAP 15:00 5 Wall Walks 20 GHDs (or

Announcements Dec 24th-Holiday Hours: Open Gym 8-9:30am Dec 25th-Closed Dec 26th-Open Gym 8:30-10am Dec. 28th. Painstorm “12 Days of Barbell” 9:30am. All members welcome. (

Announcements Dec 24th-Holiday Hours: Open Gym 8-9:30am Dec 25th-Closed Dec 26th-Open Gym 8:30-10am Dec. 28th. Painstorm “12 Days of Barbell” 9:30am. All members welcome. (

Announcements Dec 24th-Holiday Hours: Open Gym 8-9:30am Dec 25th-Closed Dec 26th-Open Gym 8:30-10am Dec. 28th. Painstorm “12 Days of Barbell” 9:30am. All members welcome. (

Announcements Dec 24th-Holiday Hours: Open Gym 8-9:30am Dec 25th-Closed Dec 26th-Open Gym 8:30-10am Dec. 28th. Painstorm “12 Days of Barbell” 9:30am. All members welcome. (

Mallard Crossfit – CrossFit Workout Option 1 Host of Angels (Time) FREEDOM (RX): 63-45-27 Air Squats 21-15-9 Burpee to 12in Target (Score is time) INDEPENDENCE

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 30-second Row 30-second Run 20 Single Unders 6 Leg Swings (each side)

Mallard Crossfit – CrossFit Workout Frankincense (Time) FREEDOM (RX): 3 Rounds 21 Handstand Push Ups 21 Deadlifts (185/125) 21 GHDs (or V-Ups) (Score is Time)

Mallard Crossfit – CrossFit Workout Merry Christmas (10 Rounds for time) FREEDOM (RX): Every 3:00 (10 sets) 15/12 Calorie Row 15 Wall Balls (20/14) (Score

Mallard Crossfit – CrossFit Workout Gold and Myrrh (2 Rounds for time) Freedom (RX’d): 21-15-9 Hang Power Cleans (135/95) Burpee Over Bar -rest 3:00- 9-15-21

Mallard Crossfit – CrossFit Gymnastics Gymnastic Test (AMRAP – Reps) 2:00 AMRAP Level 1: Max Distance Double Dumbbell Overhead Carry Level 2: Max Wall Walks

Mallard Crossfit – CrossFit Workout Star of Bethlehem (2 Rounds for reps) FREEDOM (RX): 2 sets: 5:00 AMRAP 4-8-12-16…. Overhead Squats (95/65) 1-2-3-4…. Bar Muscle

Mallard Crossfit – CrossFit Workout Option 1 Save the Neck for Me, Clark! (5 Rounds for reps) FREEDOM (RX): 5 sets 1:00 Max Burpees (or

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 1:00 Machine 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar)

Mallard Crossfit – CrossFit Strength/Accessory Snatch (Weightlifting Variable Reps & Sets) 5 sets 1 Snatch (@70-75%) -Every 2:00- Workout Squirrel’s Gone (Time) FREEDOM (RX): 21-15-9

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 100m Easy Run 10 Supermans 10 Alternating V-ups 6 Walking Lunges (each

Mallard Crossfit – CrossFit Workout Cousin Eddie’s RV (Time) Freedom (RX’d): 2-2-2-3 min AMRAP 75 Double Unders Max Squat Cleans in the time remaining (135/95)

Mallard Crossfit – CrossFit Workout 25,000 Twinkle Lights! (2 Rounds for time) FREEDOM (RX): 3 rounds 12/10 Calorie Row 10 Toes to Bar 8 Box

Mallard Crossfit – CrossFit Strength/Accessory Bench Press (Weightlifting Variable Reps & Sets) 4 sets 8 Bench Press -build across sets by feel- -rest 1:00-2:00 between

Mallard Crossfit – CrossFit Workout Option 1 Tempe Town Lake (Time) FREEDOM (RX) 3 rounds 500/450m Row 50ft Handstand Walk (Or 4 Wall Walks) 25

Mallard Crossfit – CrossFit Workout Pueblo Grande (Time) FREEDOM (RX) Teams of 2 5 sets (each/1:1) 15/12 Calorie Air Bike 25ft Dumbbell Lunge (35s/25s) 100m

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 10 Banded Pass Throughs 5 Dynamic Squat Stretches 5 Empty Bar Muscle

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 AMRAP 8 Up Downs 6 Lunge Matrix 4×50ft Shuttle Runs 10 Plank Shoulder

Mallard Crossfit – CrossFit Workout Papago Park (Time) Freedom (RX’d) 2 Rounds 15 Box Jumps (24/20) 9 Overhead Squats (115/85) -rest 1:1- 2 Rounds 15

Mallard Crossfit – CrossFit Workout Mill Avenue (AMRAP – Rounds and Reps) FREEDOM (RX) 15:00 AMRAP 3 Wall Walks 12 Dumbbell Bench Press (50s/35s) 15

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (Weightlifting Variable Reps & Sets) 4 sets 8 Front Squats -build across sets by feel, rest 1:00-2:00 between

Mallard Crossfit – CrossFit Workout Option 1 Scrooge McDuck (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 9:00 AMRAP 4 Lunge Matrix 10-second Handstand Hold 4 Wall

Mallard Crossfit – CrossFit Gymnastics Gymnastics – Handstand/Grip (Week 6) (Checkmark) 7-minute AMRAP Ascending ladder of reps 1-2-3-4-5-6-etc… Level 1: Box Pike to Hollow Plank

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Machine 30-second Jump Rope 5 Worlds Greatest Stretch (each side)