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So far Port Cross Fit has created 916 blog entries.

Tuesday September 24th 2019

By | November 17th, 2019|WOD|

092419 Have to 2-3 per station and rotate accordingly for class A: Metcon (AMRAP - Reps) @ 0 on the clock 2 min AMRAP Max [...]

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Monday September 23rd 2019

By | November 17th, 2019|WOD|

WOD: Power Snatch (Take 1 rep every :90 x 9 sets ) Blank bar to 1rm CrossFit Games Open 11.1 (AMRAP - Rounds and Reps) [...]

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Sunday September 22nd 2019

By | November 17th, 2019|WOD|

WOD: In teams of 2 Partner A Accumulates as many cals as possible while partner B Runs 1 mile. Once partner B returns from run [...]

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Saturday September 21st 2019

By | November 17th, 2019|WOD|

WOD: In teams of 2 (1 person working at a time) 5 rounds for time (partners will work 2 minutes on and off until they [...]

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Friday September 20th 2019

By | November 17th, 2019|WOD|

WOD: Squat clean thruster . Squat clean . Front squat . Split jerk  (1 set every 2 min x 7 sets ) 1.1.2.1 (reset at [...]

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Thursday September 19th 2019

By | November 17th, 2019|WOD|

WOD: A1: Wtd. Pronated Strict Pullups (3 reps @ 30X1 x 5 sets rest :45) A2: Barbell Bicep Curl  (8 reps @ 30X0 x 5 [...]

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Wednesday September 18th 2019

By | November 17th, 2019|WOD|

WOD: Split Jerk (3 reps x 5 sets every 1m30) (start blank bar) -- your last set of 3 should be slightly challenging.. not a [...]

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Tuesday September 17th 2019

By | November 17th, 2019|WOD|

WOD: Metcon (4 Rounds for weight) EMOM 1st min: 1 rope climb 2nd min: 2 Over the shoulder sand bag tosses 3rd min: 30 double [...]

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Monday September 16th 2019

By | November 17th, 2019|WOD|

WOD: T&G Power Snatch . Oh Squat  (1 complex every 1m45 x 9 sets ) 2.2 Metcon (5 Rounds for reps) @ 90% effort :90 [...]

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Sunday September 15th 2019

By | November 17th, 2019|WOD|

WOD: Todays workout is on a running clock @ 0 : Metcon (Time) Run 600m @ 85% effort *Rx+ 800m - this is if you [...]

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