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So far Port Cross Fit has created 801 blog entries.

Wednesday May 15th

By | May 14th, 2019|WOD|

WOD: A. Bench Press ((feet elevated) 5 reps @ 30X1 x 7 sets rest 1:30) start blank bar B.  Every 4 min ( 0, 4, 8,12,16 [...]

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Tuesday May 14th

By | May 14th, 2019|WOD|

WOD: A. 8 min AMRAP 10 Burpees 20 Deadlifts @ 135lb/95lb 200m Run 40 Double Unders *Have 1 of the two 8 min AMRAPs be [...]

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Monday May 13th

By | May 14th, 2019|WOD|

WOD: A. Back Squat (Take 7 sets of 10 reps (rest2 min)) Build in weight each set B. Emom 1st min: 50 ft Walking lunges w/ [...]

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Sunday May 12th

By | May 14th, 2019|WOD|

WOD: A1: Good Mornings (10 reps @ 3011 x 5 sets rest :45) feet slightly wider than shoulder width today A2: Metcon (No Measure) Handstand Hold on wall, :30 [...]

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Saturday May 11th

By | May 14th, 2019|WOD|

WOD: A. 5 sets: skill/strength alternating with partner 3-4 Skill based BMU>CTB>Pullup (as adv as possible) 8 Weighted Push ups (have partner place plate on [...]

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Friday May 10th

By | May 14th, 2019|WOD|

WOD: A. Squat Snatch (take 1 set every :90 x 10 sets ) blank bar start and build to tough single/max B. 1 set every 6 [...]

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Thursday May 9th

By | May 14th, 2019|WOD|

WOD: A. Split Jerk (1 rep every :70 x 10 sets ) start w/ blank bar and build to tough/max if feeling it B. 3 rounds [...]

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Wednesday May 8th

By | May 14th, 2019|WOD|

WOD: A. Sumo Deadlift (5 reps @ 40X1 x 7 sets rest 2 min b/t) start w/ blank bar and build B. 2 rounds for time: [...]

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Tuesday May 7th

By | May 14th, 2019|WOD|

WOD: A. Bench Press (build to tough 5 rep within 15 min) B. 3 min AMRAP HR push ups --rest 2 min 3 min AMRAP toes [...]

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Monday May 6th

By | May 5th, 2019|WOD|

WOD: 0-9 min 9 min AMRAP 15 wall balls 12 box jumps 24"/20" 9 burpees Front Squat (Tough triple ) From minutes 9-15 Find tough 3 [...]

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