About Port Cross Fit

This author has not yet filled in any details.
So far Port Cross Fit has created 540 blog entries.

Saturday August 18th

By | August 19th, 2018|WOD|

WOD: For time: 800m Run (split in 200s) 50 Shoulder to overhead @ 95lb/65lb 30 Toes to bar 1000m Row (split in 250s) 50 Pullups [...]

Comments Off on Saturday August 18th

Friday August 17th

By | August 19th, 2018|WOD|

WOD: A. Coaches: Use Slow pull portion of workout as an extended portion of your warm up Slow Pull Power Clean (3 reps x 4 [...]

Comments Off on Friday August 17th

Thursday August 16th

By | August 19th, 2018|WOD|

WOD: A. Alternate between Front Squat and Wtd Pullups w. 1 minute in between Front Squat (build to tough set of 5 reps ) within [...]

Comments Off on Thursday August 16th

Wednesday August 15th

By | August 19th, 2018|WOD|

WOD: 5 min AMRAP @ 90% effort 6 Power Cleans  95lb/65lb 7 Wall Balls @ 20lb/14lb 8 Step down Box jumps 24"/20" rest 5 min [...]

Comments Off on Wednesday August 15th

Tuesday August 14th

By | August 13th, 2018|WOD|

WOD: A. Strict Press (3 reps ) rest :15 B. Push Press (7 reps ) rest :15 (Same weight as Strict Press) C. Dumbbell Push [...]

Comments Off on Tuesday August 14th

Monday August 13th

By | August 13th, 2018|WOD|

WOD: A. Slow Pull Squat Snatch (work to tough single taking 10 total sets ) :03 pull off the floor rest 1m10 b/t sets B. [...]

Comments Off on Monday August 13th

Saturday August 11th

By | August 13th, 2018|WOD|

WOD; Running Clock workout 0-10 min 10 min AMRAP: 7 Ring Push ups 10 OH Sandbag Walking Lunges 50/35 5 Box jumps 24"/20" (1 partner [...]

Comments Off on Saturday August 11th

Friday August 10th

By | August 13th, 2018|WOD|

WOD: sets start right away on weightlifting portion A. Romanian Deadlift (6 reps @ 4011 x 4 sets rest 4min ) - Take RDL from [...]

Comments Off on Friday August 10th

Thursday August 9th

By | August 13th, 2018|WOD|

WOD: A. Push Press (3 reps @ 40X2 x 6 sets rest 2 min ) Perform :30 bar hang during rest time -- 1st set [...]

Comments Off on Thursday August 9th

Wednesday August 8th

By | August 13th, 2018|WOD|

WOD: Alternate bt both movements (first set starts right after blank bar). Rest 1 min after back squat and 1m30 after pullups A. Back Squat [...]

Comments Off on Wednesday August 8th
Load More Posts