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So far Port Cross Fit has created 475 blog entries.

Saturday June 2nd

By | June 3rd, 2018|WOD|

WOD: 20 min AMRAP(with a partner): 60 pistols 40 cal row 20 Power cleans 115/85 **Scale pistol w/ box step up that puts hip below [...]

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Friday June 1st Member Spotlight

By | June 3rd, 2018|Member Spotlight, WOD|

Member Spotlight: Penny Ferrall How did you hear about crossfit?  My son Colin started first. He kept telling me how much he loved it and [...]

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Thursday May 31st

By | June 3rd, 2018|WOD|

WOD: 15 min EMOM: 1st: 8 RDL 2nd: 8 standing Arnold press 3rd: rest * heaviest sets added together = score Metcon (Time) For time: [...]

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Wednesday May 30th

By | June 3rd, 2018|WOD|

WOD: Metcon (6 Rounds for time) Every 5 mins x 6 sets 200m run 10 push jerks 135/95 15 KB swings 32/24kg *scaled/ masters 115/75, [...]

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Tuesday May 29th

By | June 3rd, 2018|WOD|

WOD: A. Close Grip Bench Press (Work to a tough set of 5 ) B. 10 legless rope climb for time *RX+= Legless **RX=W/ Legs [...]

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Monday May 28th

By | June 3rd, 2018|WOD|

WOD: In teams of 2 20 min AMRAP: 20 burpees 20 wall ball 20/14 to 10/9ft 20 sit ups * partition however you would like, [...]

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Saturday May 26th Murph 2018

By | June 3rd, 2018|WOD|

WOD: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, [...]

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Friday May 25th

By | June 3rd, 2018|WOD|

WOD: A: Hang Power Snatch (Work to a tough single in 15 min) B. 2 rounds for time: 50 cal row 40 burpee box jump24/20" [...]

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Thursday May 24th

By | June 3rd, 2018|WOD|

WOD: Complete one every 90 seconds for 3 sets each:( should take 18 min total) 1st: Single Leg RDL 10 reps Right Leg 2nd: Single [...]

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Wednesday May 23rd

By | June 3rd, 2018|WOD|

WOD: (6 Rounds for time) Start a round every 5 minutes for 30 minutes ( 6 sets): 10 Box Jump 15 toes to bar 20 [...]

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