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So far Port Cross Fit has created 557 blog entries.

Friday September 7th

By | September 6th, 2018|WOD|

WOD: A. Muscle Clean . Hip Clean High Pull . Hip Power Clean (1.1.1 x 4 sets rest 1 min ) https://catalystathletics.com/exercise/365/Hip-Clean/  Hip Clean High Pull [...]

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Thursday September 6th

By | September 6th, 2018|WOD|

WOD: A. Front Squat (@ 41X1 -work to tough triple) within 7 sets resting :90-2 min Bt rest time perform 10 controlled banded palms up [...]

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Wednesday September 5th

By | September 6th, 2018|WOD|

WOD: A. 12 min AMRAP @ 90% effort 3 L-arm KB Snatch (hang) @ 24kg/16kg 3 R-arm 6 Pullups 6 Toes to bar 9 Full [...]

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Tuesday September 4th

By | September 6th, 2018|WOD|

WOD: A. Jerk Balance (4 reps x 4 sets rest 1 min ) Done out of split https://catalystathletics.com/exercise/193/Jerk-Balance/ stay light, but move up every set [...]

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Monday September 3rd

By | September 6th, 2018|WOD|

WOD: A. Snatch Complex to help get into snatches.. Perform 4 sets w/ 1 min rest b/t -Slow Pull Muscle Snatch -Muscle Snatch -Overhead Squat [...]

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Saturday September 1st

By | September 6th, 2018|WOD|

WOD: In teams of 2 All testers are done as partners and work is split in half. Each workout will get a separate score. One [...]

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Friday August 31st

By | September 6th, 2018|WOD|

WOD: A. Muscle Clean (3 reps x 3 sets rest 1 min b.t ) skill portion- focus on explosive pull, shrug, high pull and front [...]

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Thursday August 30th

By | September 6th, 2018|WOD|

WOD: A. Front Squat (2 reps @ 32X2 x 8 sets) rest 1 min b/t A1. wtd supinated strict pullup (2 reps @ 31X1 x [...]

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Wednesday August 29th

By | September 6th, 2018|WOD|

WOD: 082918 10 min AMRAP @ 90% effort 10 CTB 10 Cals on row 20 Wall Balls 20lb/14lb Rx-  Pullups rest 7 min b/t metcon [...]

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Tuesday August 28th

By | September 6th, 2018|WOD|

 WOD: A. Push Jerk (3 reps x 5 sets ) rest :30 before alt dbell splits Alternating DBell Split Jerk (5 reps/foot reps x 5 [...]

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