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So far Port Cross Fit has created 260 blog entries.

Saturday September 23rd

By | September 23rd, 2017|WOD|

WOD: In teams of 2 30 min AMRAP: P1: 6 pull up 8 Dumbell thruster 35/25 10 No push up burpee box jumps 24/20 30 [...]

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Friday September 22nd

By | September 23rd, 2017|WOD|

WOD: A1: Deadlift (Work to a challenging set of 3 in 5 sets) A2.: Push-ups (Complete a set of 10-15 perfect Diamond push ups) After [...]

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Thursday September 21st

By | September 23rd, 2017|WOD|

WOD: Complete 5 sets of the following: 4 min AMRAP: Row 500m AMRAP Double unders in remaining time, rest 4 min between efforts  

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Wednesday September 20th

By | September 23rd, 2017|WOD|

WOD: A. Clean Pull. Power Clean. Hang Power Clean, 1 Complex on the minute for 10 min, Build up per minute to challenging set B. [...]

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Tuesday September 19th

By | September 23rd, 2017|WOD|

WOD:For Time (25 min time Cap): 12-9-6 Thruster 75/55 Pull Up Burpee + 50/40 cal row + 12-9-6 Thruster Pull Up Burpee + 50/40 cal [...]

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Monday September 18th

By | September 23rd, 2017|WOD|

WOD: A.Power Snatch (Work to a touch and go set of 3 in 12 minutes ) B. 5 Rounds for time: 400m run 15 Power [...]

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Saturday September 16th

By | September 23rd, 2017|WOD|

WOD: Team 10K row In teams of 3 complete a 10K row by switching every 250m  

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Friday September 15th

By | September 23rd, 2017|WOD|

WOD: Lynne (AMRAP - Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups *While the workout calls for bodyweight bench press and strict [...]

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Thursday September 14th

By | September 23rd, 2017|WOD|

WOD: A.10 min EMOM: E: 3 Deadlift @ 31X1( add weight per set working on perfect mechanics and building to working weight for second part) [...]

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Wednesday September 13th

By | September 13th, 2017|WOD|

WOD: Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar * score is slowest round

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