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So far Port Cross Fit has created 570 blog entries.

Saturday September 22nd

By | October 8th, 2018|WOD|

WOD: Rx 100 Box Jumps 24"/20" 100 KB swings @ 24kg/16kg 100 Full stand burpees 100 Thrusters @ 55lb/35lb Rx+ 100 Box Jumps 30"/24" 100 [...]

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Friday September 21st

By | October 8th, 2018|WOD|

WOD: A. Power Clean (take 1 rep every :80 x 9-10 sets ) start blank bar end at max B. EMOM x 20 min 1st [...]

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Thursday September 20th

By | October 8th, 2018|WOD|

WOD: A. Front Squat (work to 1rm with 7-8 sets ) B. Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups rx women [...]

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Wednesday September 19th

By | October 8th, 2018|WOD|

WOD: Every 2 min x 7 sets 5 DL @ 95lb/65lb 5 HPC @ 95lb/65lb 5 Full stand burpee 5 Box jumps 24"/20" 5 Wall [...]

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Tuesday September 18th

By | October 8th, 2018|WOD|

WOD: A. Split Jerk (work to 1rm within 7-8 sets) use 15 min B. Rx 12 min AMRAP Wall Walks, 1,2,3,4... Pullups, 2,4,6,8... Run 100m [...]

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Monday September 17th

By | October 8th, 2018|WOD|

WOD: A. Squat Snatch (1 rep x 8-10 sets rest 1m20 b/t) start blank bar, move up incrementally until you reach max B. 50 Toes [...]

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Saturday September 15th

By | October 8th, 2018|WOD|

WOD: 25 min CAP 5 rounds for time 200m Run holding wall ball 20 Wall Balls 20lb/14lb 15 Box jumps 24"/20" 15 Hang Snatches 65lb/45lb [...]

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Friday September 14th

By | October 8th, 2018|WOD|

WOD: A. Above knee Hang Power Clean . T&G Power Clean (1.1 -- take 15 min to work to tough set) B. 14 min AMRAP: [...]

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Thursday September 13th

By | October 8th, 2018|WOD|

WOD: A. Front Squat (work to tough double) B.For time: HSPU 21 - 15 - 9 SA Front Rack KB Front Squat, 10/side - 8/side [...]

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Wednesday September 12th

By | October 8th, 2018|WOD|

WOD: A. 12 min AMRAP 10 Burpee Over Rower 10 Toes to bar 200m Row + rest 6 min B. 12 min AMRAP: 10 HPC [...]

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