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CrossFit – Wed, Nov 20

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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

5 Dynamic Air Squats

5 Wall Ball Thrusters

10 Hollow Rocks

10 Step Ups

4 Up Downs

2. Workout Prep

2 sets:

5 Wall Balls

2 Burpee Box Jump Overs (build-in height)

Workout

Coconut Mall (5 Rounds for time)

Freedom (RX’d)

10 Wall Balls (20/14)

5 Burpee Box Jump Overs (24/20)

-rest 1:00-

20 Wall Balls (20/14)

10 Burpee Box Jump Overs (24/20)

-rest 1:30-

30 Wall Balls (20/14)

15 Burpee Box Jump Overs (24/20)

-rest 2:00-

40 Wall Balls (20/14)

20 Burpee Box Jump Overs (24/20)

-rest 2:30-

50 Wall Balls (20/14)

25 Burpee Box Jump Overs (24/20)

(KG conv: 9/6 WB)

Independence

10 Wall Balls (14/10)

5 Burpee Box Jump Overs (20/16)

-rest 1:00-

20 Wall Balls (14/10)

10 Burpee Box Jump Overs (20/16)

-rest 1:30-

30 Wall Balls (14/10)

15 Burpee Box Jump Overs (20/16)

-rest 2:00-

40 Wall Balls (14/10)

20 Burpee Box Jump Overs (14/10)

-rest 2:30-

50 Wall Balls (14/10)

25 Burpee Box Jump Overs (20/16)

(KG conv: 6/4 WB)

Liberty

10 Wall Balls Thrusters (light)

5 Up Down + Box Step Up (20/16)

-rest 1:00-

15 Wall Balls Thrusters (light)

10 Up Down + Box Step Up (20/16)

-rest 1:30-

20 Wall Balls Thrusters (light)

15 Up Down + Box Step Up (20/16)

-rest 2:00-

25 Wall Balls Thrusters (light)

20 Up Down + Box Step Up (20/16)

-rest 2:30-

30 Wall Balls Thrusters (light)

25 Up Down + Box Step Up (20/16)

Target time each set:

Set 1: Sub 60 seconds

Set 2: Sub 2 minutes

Set 3: 2-3 minutes

Set 4: 4-5 minutes

Set 5: 5-6 minutes

Time cap each set:

Set 1: 90 seconds

Set 2: 3 minutes

Set 3: 4 minutes

Set 4: 6 minutes

Set 5: 8 minutes

Overall time cap: 30 minutes (this includes an extra 30 seconds)

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 8 Bretzel

1 Minute Couch Stretch

20x Shoo the Cat

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bretzel

Couch Stretch

Shoo the Cat

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Rachel Harris

Coach/L1

CrossFit was love at first sight for Rachel. She loved the friendly competitiveness, whether competing with another athlete, or herself, and the fact that there is always something to challenge yourself with, or a skill to work on. She has always had a passion for coaching and helping other athletes achieve their goals. She has coached many years of high school sports, and after discovering CrossFit it was a natural transition to become a coach. She is also a wife and a mother to 4 children whom she homeschools, and loves camping, playing board games and reading with her kids. And finding any snippet of time to hangout one on one with her husband!
“One thing about CrossFit, (or any type of fitness) that I think is really neat, is the subtle mind shift that can happen. Have you ever thought, there is no way I can do a double under, a pull-up with no bands, snatch 100lb+ or a myriad of other things? I have. But once you’ve overcome those challenges, you find yourself thinking ‘I can do that if I put the work in, do I want to or no?’ And instead of defaulting to failure, you’re making the choice to not prioritize said challenge now, (which is fine, as long as you own it!) or to overcome it. This gives you more confidence, and if you really embrace it, this confidence can translate to other areas of your life, which is really cool to see.” 

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Heather Granger

Coach/L1

Heather has a love for movement and people. She enjoys encouraging others to reach new goals, grow stronger, and work through weaknesses. Heather is a wife and mother of three boys that she homeschooled for six years. She distinctly remembers the first day she walked into a CrossFit gym as a new mom. That day taught her that being fit wasn’t just a state of being but a lifelong state of doing. She takes this mindset with her as she coaches the Mallard community. After a challenging workout you’ll often hear her say, “that was fun!”

“Everyday we choose what to foundation to build our lives upon. CrossFit is similar in that it teaches the fundamentals of functional fitness and we choose how to build upon that based on our strengths while improving our weaknesses. Whether someone is a seasoned, new, returning, or an elder athlete, everyone who puts in their best effort is an inspiration!

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Shawna Tompkins

Coach, Manager, Nutrition Coach/L2

Driven and full of energy. Shawna grabs your competitive gene and forces you to use it to be your best self. Shawna is a CrossFit Level 2 Coach with experience in ultrarunning and has completed an Ironman Triathlon. She has been involved in CrossFit since 2007. She is a Certified Nutrition Coach with a passion for a healthy lifestyle.
Shawna is a dog mom with an enormous love for the outdoors and has completed the PCT Washington and Oregon Section. 
“CrossFit found me in 2007 when I needed to add to my 1 dimensional ultrarunning career. Now, I get to spend my every days working with athletes and experiencing the joy of their growth. It is my true passion to see people succeed IN THE MOMENT. From a box jump to a double under, the smile and satisfaction of Your success is my fulfilment. To help you embrace your GRIT is what I live for.”

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Coach, Manager, Nutrition Coach/L2

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Kyle Amaya

Coach/L2

Kyle is a beast in the gym. His coaching style is encouraging, direct, full of awesome cues and fun. Classes coached by Kyle are full of PR’s, new skills and inclusive. With his experience, every athlete is set up for success in every workout. Kyle is an established weightlifter, crossfitter and athlete. Kyle is a husband and father as well as a superintendent for a large construction company.
“I have been coaching CrossFit for a decade now, whoa I feel old now. What keeps me coming back is the athletes that come to class and having fun, insightful, and empowering conversations through fitness. I enjoy finding ways to help folks breath through physical and mental barriers in the gym. Outside of the gym I enjoy watching our little girl Remi grow up, walks with the family, golfing, hiking and 3-day weekends.”

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Nicole

Coach/L2

Meet Nicole, an experienced Crossfit coach and athlete who has been shaping lives in the fitness industry for over 12 years. Her journey began in 2011, when she tried a Crossfit class through a Groupon. In just six months, she discovered her true passion and became a certified level 1 coach in Auckland, New Zealand.

Nicole has since coached all over the world, meeting incredible people and accumulating valuable experience as both an athlete and a coach. In 2019, she earned her level 2 certification in San Diego, CA, and has shared her expertise with six gyms across three different countries.

But what makes Nicole truly unique is her genuine love for the Crossfit community. For her, it’s not just about the workouts, but also about the camaraderie, music, and the opportunity to test and surpass one’s limits. As a coach, Nicole enjoys teaching all movements, but her favorite ones are deadlifts and burpees. She’s always happy to provide guidance on stretching and mobilizing to maintain a healthy routine.

Nicole’s technical expertise is extensive, and she has a keen eye for details in all Crossfit movements, including bar work, Olympic lifts, and conditioning exercises. She is well-versed in conditioning movements such as burpees, box jumps, and rope climbs, all of which are crucial for building strength, endurance, and overall fitness.

With a passion for coaching and a love for the Crossfit community, Nicole is an exceptional mentor and motivator. She enjoys sharing her knowledge and experience with others and believes that fitness should be accessible and enjoyable for everyone, regardless of skill level. Whether you’re a beginner or a seasoned athlete, Nicole can help you achieve your goals and push you to new heights.

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Colleen Beatty

Coach/Gym Programming/L1

Our top coach. Colleen has the strength and experience to take you to the next level in Olympic Lifting, Gymnastics and all  around CrossFit Fundamentals. Her coaching is personal and full of fun and energy.
Colleen has competed in both individual CrossFit competitions and team competitions and has unmatched strength to accompany her technique.
Colleen is an assistant principal and a wife to round out her already complete personality.
“As a coach I strive to encourage and support members to see their strength both mentally and physically. Whether it’s an adjustment to a lift, a smile when they walk in the door, or some “loud words” during a WOD. Every member adds value to our gym and is treated as such. Being a part of Mallard is being a part of a community and I’m grateful to be a coach here!”

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Dominic Pettruzzelli

Owner/L2

The most charismatic guy you will meet. Athletes enjoy a fast paced hour of Top Notch Coaching filled with laughter and fun.
After cutting his teeth in CrossFit many years ago by training intensely with top athletes like Sam Kwant, Dominic took his CrossFit involvement full speed ahead and bought Mallard CrossFit in 2019.
Dominic is a self made business man with a dedication to success for both himself and the people around him. 
Dominic has the drive and skill to make you the best athlete you can be.
“How you do anything is how you do everything!”

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