About Port Cross Fit

This author has not yet filled in any details.
So far Port Cross Fit has created 356 blog entries.

Monday January 15th

By | January 14th, 2018|WOD|

WOD: A1. Back Squat @ 20X1, 2 reps x 7 sets rest 1 min A2. Wtd Strict Pronated Pullups, 2 reps x 7 sets rest [...]

Comments Off on Monday January 15th

Tuesday January 16th

By | January 14th, 2018|WOD|

WOD: A. High Hang Squat Snatch, 3-2-1-3-2-1, 1:30 min (take 3 warm up sets before you start) B. 10 sets @ high effort: 1 min [...]

Comments Off on Tuesday January 16th

Saturday January 13th

By | January 14th, 2018|WOD|

WOD: A. 12 min AMRAP: 8 deadlift @ 225lb/155lb 12 box jumps - 24"/20" 16 cals on Rower *Rx 205/145lb *Masters 55* 185lb/125lb + 8 [...]

Comments Off on Saturday January 13th

Friday January 12th

By | January 14th, 2018|WOD|

WOD: *Perform this workout on a running clock: 0-13 min F Squat 13-26 min C&J 30-36 min Metcon A. 0-13: Front Squat (@ 20X1, build [...]

Comments Off on Friday January 12th

Thursday January 11th

By | January 14th, 2018|WOD|

WOD: A. EMOM x 28 min 1st min: 9 Hspu 2nd min: 35 Double Unders 3rd min: 12/9 Cals on ski erg 4th min: 9 [...]

Comments Off on Thursday January 11th

Wednesday January 10th

By | January 14th, 2018|WOD|

WOD:   A. DB Muscle Snatch (Build to a tough touch and go 3 reps/arm ) within 10 minutes Metcon B. 8 min AMRAP: 3,6,9,12 [...]

Comments Off on Wednesday January 10th

Tuesday January 9th

By | January 14th, 2018|WOD|

WOD: A. Power Snatch (Take 15 min to build to solid Power Snatch ) B. 9 sets @ high effort: 3 bar muscle-ups (6 CTB [...]

Comments Off on Tuesday January 9th

Monday January 8th

By | January 14th, 2018|WOD|

WOD: EMOM x24 min Back Squat (4 reps on the minute- start light build heavy ) @ minutes: 0,2,4,6,8,10 Squat Clean (3 T&G - start [...]

Comments Off on Monday January 8th

Saturday January 6th

By | January 5th, 2018|WOD|

WOD: 8 min AMRAP: 21-15-9 power clean 95/65 (75/55) box jumps - 24"/20" (step up) burpees + 6 min rest + 8 min AMRAP: 15 [...]

Comments Off on Saturday January 6th

Friday January 5th

By | January 4th, 2018|WOD|

WOD:  A. Front Squat @ 20X1, build to a tough set of 3 B. Squat Clean and Split Jerk Cluster, 1.1 -- work to tough [...]

Comments Off on Friday January 5th
Load More Posts