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So far Port Cross Fit has created 475 blog entries.

Tuesday May 22nd

By | June 3rd, 2018|WOD|

WOD: 5 Rounds for time: 10 floor Press 10 Strict Pull Up *RX= BW **Masters/Scaled = 70% BW 15 mi: Metcon (Weight) 15 min EMOM: [...]

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Monday May 21st

By | June 3rd, 2018|WOD|

WOD: A. Squat Clean Thruster (Work to a tough single ) B. CrossFit Games Open 11.3 (AMRAP - Rounds and Reps) 5-Minute AMRAP of: Squat [...]

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Saturday May 19th

By | June 3rd, 2018|WOD|

WOD: In teams of 2: Run 1 mile together + 100 pull up 200 push up 300 squats * + Run 1 mole together *break [...]

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Friday May 18th

By | June 3rd, 2018|WOD|

WOD: A. Hang Power Snatch (Work to a tough set of 3 ) B. 10 min AMRAP: 30-20-10 Row Cal Thruster 95/65# + AMRAP Power [...]

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Thursday May 17th

By | June 3rd, 2018|WOD|

WOD: a1: Barbell Split Squat (8/8, rest 1 min ) a2: Single Arm KB Push Press (8/8, rest 1 min x 4 sets) B. For [...]

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Wednesday May 16th

By | June 3rd, 2018|WOD|

WOD: In Teams of 2 complete the following: 4 Rounds For Time: 200m Run (Together) 30 Pull Up 20 Clean and Jerk 135/95 * RX [...]

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Tuesday May 15th

By | June 3rd, 2018|WOD|

WOD: a1: Close Grip Bench Press (6-8 reps, rest 1 min ) a2: Rope Climb (2 reps AFAP, rest 1 min x 4 sets ) [...]

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Monday May 14th

By | June 3rd, 2018|WOD|

WOD: A. Thruster. Front Squat 3+2 , work to a tough set in 12-15 min B. 3 Min AMRAP: 500m Row + In the remaining [...]

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Saturday May 12th

By | June 3rd, 2018|WOD|

WOD: For Time In teams of 2 : 800m Run Together + 16 Rounds( alternate Rounds) 5 Pull Up 10 Push Up 15 Air Squat [...]

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Friday May 12th

By | June 3rd, 2018|WOD|

WOD: A. Hang Power Snatch (Work to a tough set of 5 unbroken ) B. 15 Power Clean & Overhead 135/95 20 Burpee Over Barbell [...]

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