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So far Port Cross Fit has created 616 blog entries.

Thursday November 8th

By | November 8th, 2018|WOD|

A. Wtd. Pronated Strict Pullups (build to 1rm within 12 min ) B. 2 min Max Calorie airbike rest 1 min 2 min Max Calorie [...]

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Wednesday November 7th

By | November 8th, 2018|WOD|

WOD: A. Deadlift (work to tough single @ 5050) control rep downward B. EMOM x 21 min 1st min: 12/9 cals on rower 2nd min: [...]

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Tuesday November 6th

By | November 8th, 2018|WOD|

WOD: A. Strict Press (build to 1rm from 0-12 min ) B. Push Jerk (build to 1rm 12-24 min) C. 6 min AMRAP: 50 knees [...]

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Monday November 5th

By | November 8th, 2018|WOD|

WOD: A. Back Squat (build to 1rm within 7-8 sets ) B. Back Squat (AMRAP @ 85% of A) C. For time 15-13-11 Power clean [...]

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Sunday November 4th

By | November 8th, 2018|WOD|

WOD: 5 sets: 15 dbell  bench press Rest :45 3 rope climbs Rest :45 200m run Rest :45 15 unbroken KB swings Rest :45 Score [...]

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Saturday November 3rd

By | November 8th, 2018|WOD|

WOD: 3 sets: Half kneeling KB Windmill (advanced put forearm to ground), 8 reps/side https://www.youtube.com/watch?v=M_uzOW-813c rest :30 v-up (or v-crunch), 15 reps into... straight legged [...]

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Friday November 2nd

By | November 8th, 2018|WOD|

WOD: A. Squat Clean . Above Knee Hang Squat Clean . Split Jerk (1.1.1 -- work to tough set within 15 min ) B. For [...]

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Thursday November 1st

By | November 8th, 2018|WOD|

WOD: 3 min AMRAP: 10/8 Cals on AB 8 Burpees --rest 3 min Metcon (AMRAP - Rounds and Reps) 3 min AMRAP: 10/8 Cals on [...]

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Wednesday October 31st

By | November 8th, 2018|WOD|

WOD: A1: Deadlift (4 reps @ 3030 x 5 sets ) rest :30 A2: Double arm Hang DB Snatch (10 reps x 5 sets rest [...]

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Tuesday October 30th

By | November 8th, 2018|WOD|

A. Strict Press (6 Tough reps x 4 sets rest 2 min ) take 4 sets to build up to tough 6 rep first. All [...]

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