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So far Port Cross Fit has created 220 blog entries.

Tuesday August 8th

By | August 7th, 2017|WOD|

WOD: Every 6 minutes, for 36 minutes (6 sets): 20 Calorie Row 16 Handstand Push-Ups 20 Toes-to-Bar 16 Burpee Box jumps *Split each station in half [...]

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Monday August 7th

By | August 7th, 2017|WOD|

WOD: A. Power Clean . Below Knee Hang Squat Clean . Push Jerk, 1.1.1 -- take 1 set every :90 x 10 sets -- start [...]

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Saturday August 5th

By | August 7th, 2017|WOD|

WOD: 5 min AMRAP: Run 600 Meters Row as many meters as possible --5 min rest 5 min AMRAP 5 Pullup (Rx+ CTB) 10 push [...]

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Friday August 4th

By | August 7th, 2017|WOD|

WOD: A 3 sets: Front Foot Elevated Split Squats on 45lb plate x 8 reps @ 30X1 (rest :30 b/t legs) Rest 60 seconds Dumbbell [...]

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Thursday August 3rd

By | August 7th, 2017|WOD|

WOD: A. 8 Push Press every 2 min x 6 sets -- this includes warm up sets B. 3 rounds For time: 20 Hang Power Clean [...]

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Wednesday August 2nd

By | August 7th, 2017|WOD|

WOD: A.Every 2 minutes alternate movements x 16 minutes (4 sets each) 1st movement: Death March x 8 reps/leg 2nd movement: Supinated Ring Rows @ 30X2, 8-12 [...]

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Tuesday August 1st

By | August 7th, 2017|WOD|

WOD: 3 min AMRAP: 350/300 Meter Row Burpee Over Rower, Max reps --rest 3 min 3 min AMRAP: 30/20 Calories of Assault Bike Toes to [...]

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Monday July 31st

By | July 31st, 2017|WOD|

A. 3 Power Clean + 3 Thruster + 3 Push Jerk, build to tough set within 15 min B. EMOM x 20 min: 1st min: [...]

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Saturday July 29th

By | July 28th, 2017|WOD|

WOD: A. 4 sets: Single-Arm rotating Dumbbell Press  x 8 reps/arm Rest 45 seconds Deadlifts, 10 T&G reps Rest 45 seconds B.  15 min AMRAP: (rounds [...]

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Friday July 28th

By | July 27th, 2017|WOD|

WOD: A.  5 sets: Front Squat x 8 reps @ 3111 Rest 60 seconds Ring Row x 10-12 reps @ 2111 Rest 60 seconds B. EMOM [...]

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