Workout, Happening, and Updates at MALLARD CROSSFIT
WOD
CrossFit – Fri, Mar 29
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Hang Clean High Elbows
CrossFit – Thu, Mar 28
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8
CrossFit – Wed, Mar 27
Mallard Crossfit – CrossFit Strength/Accessory Every minute on the minute for 8 sets 2 reps at 65 – 70%. Power Snatch Every Minute (10:00) 5
CrossFit – Wed, Mar 27
Mallard Crossfit – CrossFit Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and
CrossFit – Wed, Mar 27
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 – Tue, Mar 26
Mallard Crossfit – CrossFit Strength/Accessory Back Squat – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier
CrossFit – Mon, Mar 25
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast) -into-
CrossFit – Sun, Mar 24
Mallard Crossfit – CrossFit Workout Option 1 Option 1: “It’s a honey of an O” (Time) Freedom (RX’d) 21-18-15-12-9-6 Calorie Bike Erg or Ski Erg
CrossFit – Sat, Mar 23
Mallard Crossfit – CrossFit Workout “They’re GR-R-REAT” (Time) Freedom (RX’d) Teams of 2 200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155) 50 Burpee Box
CrossFit – Sat, Mar 23
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 1:00 Run -into- 8:00 AMRAP 10m Sled Push (empty)(Or
CrossFit – Fri, Mar 22
Mallard Crossfit – CrossFit Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Wall Walks and work on efficiency. Advanced athletes: take this time to
CrossFit – Fri, Mar 22
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 5 Inch Worms 5 Clean Grip Deadlifts 4
CrossFit – Thu, Mar 21
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike (easy) 20 sec Air Bike (mod) 10
CrossFit – Wed, Mar 20
Mallard Crossfit – CrossFit Strength/Accessory Bench Press 5 sets of 2 Bench Press @85% of Heavy Single * Complete a set on the 2 minutes
CrossFit – Wed, Mar 20
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Face Pulls -into- 7:00 AMRAP
CrossFit – Tue, Mar 19
Mallard Crossfit – CrossFit Strength/Accessory Deadlift 5 sets of 2 Deadlifts @85% of Heavy Single * Complete a set on the 2 minutes * Workout
CrossFit – Tue, Mar 19
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10
CrossFit – Mon, Mar 18
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m
CrossFit – Sun, Mar 17
Mallard Crossfit – CrossFit Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG
CrossFit – Sat, Mar 16
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2.
CrossFit – Fri, Mar 15
Announcements Mallard Team-The event you have all been waiting for is this Friday! The Potluck….uh, we mean…The Friday Night Lights FINAL is 3 days away!
CrossFit – Fri, Mar 15
Mallard Crossfit – CrossFit Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details
CrossFit – Thu, Mar 14
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, Mar 14
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds “Rowling” 1 Banded Air Squat for every meter over/under 100m (8
CrossFit – Wed, Mar 13
Mallard Crossfit – CrossFit Strength/Accessory Bench Press Every 1:00 for 5 minutes: 5 Bench Press at 60% of 1RM Workout “Call me beep me, if
CrossFit – Wed, Mar 13
Mallard Crossfit – CrossFit Strength/Accessory Bench Press Every 1:00 for 5 minutes: 5 Bench Press at 60% of 1RM Workout “Call me beep me, if
CrossFit – Wed, Mar 13
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap
CrossFit – Tue, Mar 12
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 – Sun, Mar 10
Mallard Crossfit – CrossFit Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5
CrossFit – Sun, Mar 10
Mallard Crossfit – CrossFit Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5
CrossFit – Sat, Mar 9
Mallard Crossfit – CrossFit Workout “Don’t put twinkies on your pizza” (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 3 Rounds
CrossFit – Sat, Mar 9
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats
CrossFit – Fri, Mar 8
Mallard Crossfit – CrossFit CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of:
CrossFit – Thu, Mar 7
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Jump Rope 1:00 Run -into- 2 sets 10 Back and
CrossFit – Tue, Mar 5
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air
CrossFit – Mon, Mar 4
Mallard Crossfit – CrossFit Strength/Accessory Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 15 Standing Tricep Extension w/ band 10 Single DB Bench Press @
CrossFit – Mon, Mar 4
Mallard Crossfit – CrossFit Strength/Accessory Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 15 Standing Tricep Extension w/ band 10 Single DB Bench Press (each)
CrossFit – Mon, Mar 4
Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec
CrossFit – Sun, Mar 3
Mallard Crossfit – CrossFit Workout Option 1 Pickled Eggs (Time) Freedom (RX’d) For Time: 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
CrossFit – Sat, Mar 2
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 1:00 Ski 10 Box
CrossFit – Fri, Mar 1
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall
CrossFit – Thu, Feb 29
Mallard Crossfit – CrossFit Strength/Accessory Back Squat 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the
CrossFit – Thu, Feb 29
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches.
CrossFit – Wed, Feb 28
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets:
CrossFit – Tue, Feb 27
Mallard Crossfit – CrossFit Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled
CrossFit – Tue, Feb 27
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 – Sun, Feb 25
Mallard Crossfit – CrossFit Workout Option 1 Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk
CrossFit – Sat, Feb 24
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single
CrossFit – Fri, Feb 23
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00
CrossFit – Thu, Feb 22
Mallard Crossfit – CrossFit Strength/Accessory Deadlift 10 sets of 3 Deadlifts @65% of Heavy Single * Complete a set Every Minute * Workout Flight Simulator
CrossFit – Thu, Feb 22
Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single
CrossFit – Tue, Feb 20
Announcements Mallard Team, we have added some new names to our workouts in Wodify. Freedom (RX), Independence (Scaled Option #1) and Liberty (Scaled Option #2).
CrossFit – Tue, Feb 20
Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks – Use lightweight that can be
CrossFit – Mon, Feb 19
Mallard Crossfit – CrossFit Strength/Accessory Bench Press (10 sets of 3 Bench Press @65% of Heavy Single ) Work at a weight that is a
CrossFit – Sun, Feb 18
Mallard Crossfit – CrossFit Workout Option 1 Ghirardelli (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 Burpee
CrossFit – Fri, Feb 16
Mallard Crossfit – CrossFit “Better than Yesterday” To help you eat clean: Limit food in packages. Deadlift (Every :90 x 6 (4 reps)) Build from
CrossFit – Wed, Feb 14
Mallard Crossfit – CrossFit “Better than Yesterday” To help eat clean: Use flavors that are raw spices and not sugary sauces when cooking. Metcon (Checkmark)
CrossFit – Tue, Feb 13
Mallard Crossfit – CrossFit “Better than Yesterday” To help eat clean: Rid your surroundings of processed foods. Metcon (No Measure) 15 min to work on
CrossFit – Mon, Feb 12
Mallard Crossfit – CrossFit “Better than Yesterday” To help eat clean: Have fruits and veggies handy. Back Squat (Every :90 x 6 (3 Reps)) Build
CrossFit – Sun, Feb 11
Mallard Crossfit – CrossFit Deadlift (Every :90 x 6 (3 Reps)) Build over sets 1-3 and hold 4-6. Start at 70%. Metcon (AMRAP – Rounds
CrossFit – Sat, Feb 10
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach aids in weight loss. Deadlift (Every :90 x 6 (3 Reps)) Build over sets 1-3 and hold
CrossFit – Fri, Feb 9
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach has anti-inflammatory properties. Metcon (No Measure) 3 sets: 8-12 GHD Sit-ups 10 glute bridges 10/10 Single arm
CrossFit – Thu, Feb 8
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is good for your eyes. Metcon (Checkmark) 3 sets: 8-12 GHD Sit-ups 10 glute bridges 10/10 Single
CrossFit – Thu, Feb 8
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is good for your eyes. Power Clean (Every :75 x 7 (1 Clean Pull + 1 Hang
CrossFit – Wed, Feb 7
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is a rich source of iron. Active females need more iron than normal. Power Clean (Every :75
CrossFit – Wed, Feb 7
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is a rich source of iron. Active females need more iron than normal. Power Clean (Every :75
CrossFit – Wed, Feb 7
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is a rich source of iron. Active females need more iron than normal. Metcon (Time) 75/60 Cal
CrossFit – Tue, Feb 6
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is a good source of calcium. Calcuim helps bones stay strong. Metcon (No Measure) 10 min to
CrossFit – Mon, Feb 5
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is rich in magnesium. Magnesium helps you sleep. Metcon (No Measure) 3 sets: 6/6 bulgarian split squats
CrossFit – Mon, Feb 5
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is rich in magnesium. Magnesium helps you sleep. Metcon (No Measure) 4 sets: 6/6 bulgarian split squats
CrossFit – Mon, Feb 5
Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is rich in magnesium. Magnesium helps you sleep.
CrossFit – Sat, Feb 3
Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can pinpoint areas of weakness. Strict Press (Every :75 x 6 (3 Reps)) Strict Shoulder PressBuild
CrossFit – Sat, Feb 3
Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can pinpoint areas of weakness. Metcon (No Measure) 20 min or 4 sets: 2-3 rope climbs
CrossFit – Sat, Feb 3
Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can pinpoint areas of weakness. Deadlift (Every :90 x 7 (3 reps)) Build over sets 1-4
CrossFit – Thu, Feb 1
Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit
CrossFit – Thu, Feb 1
Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit
CrossFit – Thu, Feb 1
Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit
CrossFit – Wed, Jan 31
Mallard Crossfit – CrossFit “Better than Yesterday” Push ups help protect your shoulders and lower back from injuries. Power Clean (Every :90 x 5 (5
CrossFit – Wed, Jan 31
Mallard Crossfit – CrossFit “Better than Yesterday” Push ups help protect your shoulders and lower back from injuries. Power Clean (Every :90 x 5 (5
CrossFit – Tue, Jan 30
Announcements Mallard Team, Beginning 1/30/24 there will not be a 3:30pm class on Tuesdays. This change does not effect Mon, Wed or Friday. Mallard Crossfit
CrossFit – Mon, Jan 29
Announcements Mallard Team, Beginning 1/30/24 there will not be a 3:30pm class on Tuesdays. This change does not effect Mon, Wed or Friday. Mallard Crossfit
CrossFit – Sat, Jan 27
Mallard Crossfit – CrossFit “Better than Yesterday” Sleep helps you get along better with people. Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand
CrossFit – Fri, Jan 26
Mallard Crossfit – CrossFit “Better than Yesterday” Not getting enough quality sleep regularly raises the risk of many diseases and disorders. Metcon (No Measure) 5
CrossFit – Thu, Jan 25
Mallard Crossfit – CrossFit “Better than Yesterday” Good sleep improves your brain performance, mood, and health . Metcon (Checkmark) 4 rounds: (with DB`s) 10 bench
CrossFit – Wed, Jan 24
Mallard Crossfit – CrossFit “Better than Yesterday” The record for the longest period without sleep is 11 days Deadlift (Every :90 x 6 (5 Reps))
CrossFit – Wed, Jan 24
Mallard Crossfit – CrossFit “Better than Yesterday” The record for the longest period without sleep is 11 days Deadlift (Every :90 x 6 (5 Reps))
CrossFit – Tue, Jan 23
Mallard Crossfit – CrossFit “Better than Yesterday” Humans spend 1/3 of their life sleeping. Metcon (AMRAP – Reps) Every 4:00 x 5: 400m run 10
CrossFit – Tue, Jan 23
Mallard Crossfit – CrossFit “Better than Yesterday” Humans spend 1/3 of their life sleeping. Metcon (AMRAP – Reps) Every 4:00 x 5: 400m run 20
CrossFit – Mon, Jan 22
Mallard Crossfit – CrossFit “Better than Yesterday” 12% of people dream entirely in black and white Squat Snatch (Every :90 x 6: 1 High Pull
CrossFit – Fri, Jan 19
Mallard Crossfit – CrossFit “Better than Yesterday” Running shoes should be purchased about ½ size bigger than regular shoes. Deadlift (Every :90 x 6 (4
CrossFit – Wed, Jan 17
Mallard Crossfit – CrossFit “Better than Yesterday” Proper shoes should provide a snug fit to your footbed. Squat Clean (Every :90 x 7 (1 Squat
CrossFit – Sat, Dec 23
Announcements Mallard Holiday Hours Sat, 12/23-Regular Hours Mon, 12/25-Closed Tues, 12/26-Open Gym 9-11am & 3:30-5:30pm Sat, 12/30-Regular Hours Mon, 1/1-Closed Tues, 1/2-Regular Hours Mallard Crossfit
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CrossFit – Fri, Dec 22
Announcements Mallard Holiday Hours Sat, 12/23-Regular Hours Mon, 12/25-Closed Tues, 12/26-Open Gym 9-11am & 3:30-5:30pm Sat, 12/30-Regular Hours Mon, 1/1-Closed Tues, 1/2-Regular Hours Mallard Crossfit
CrossFit – Wed, Dec 20
Announcements Mallard Holiday Hours Sat, 12/23-Regular Hours Mon, 12/25-Closed Tues, 12/26-Open Gym 9-11am & 3:30-5:30pm Sat, 12/30-Regular Hours Mon, 1/1-Closed Tues, 1/2-Regular Hours Mallard Crossfit
CrossFit – Tue, Dec 19
Announcements Mallard Holiday Hours Sat, 12/23-Regular Hours Mon, 12/25-Closed Tues, 12/26-Open Gym 9-11am & 3:30-5:30pm Sat, 12/30-Regular Hours Mon, 1/1-Closed Tues, 1/2-Regular Hours Mallard Crossfit
CrossFit – Fri, Dec 15
Announcements Want a Challenge? Saturday, 12/16 10:30am-Shawna’s STUPID(ist) Shit. Long and grinding workout with simple movements,. 90 min to 2 hours. Reserve your spot NOW!
CrossFit – Fri, Dec 15
Announcements Want a Challenge? Saturday, 12/16 10:30am-Shawna’s STUPID(ist) Shit. Long and grinding workout with simple movements,. 90 min to 2 hours. Reserve your spot NOW!