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So far Port Cross Fit has created 285 blog entries.

Wednesday October 11th

By | October 22nd, 2017|WOD|

WOD: A1: Back Squat (8 reps for 4 sets, rest 1 min between) A2: Supinated grip ring rows (8-12 reps x 4 sets rest 1 [...]

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Tuesday October 10th

By | October 22nd, 2017|WOD|

WOD: 7 sets: :90 AMRAP: 10/8 Calorie Row 8 Burpee to Approx 6" touch (2 hand touch) AMRAP Double Unders remaining time rest :90 b/t [...]

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Monday October 9th

By | October 22nd, 2017|WOD|

WOD: A.Deadlift. Power Clean. Shoulder to overhead 12.9.6 Work to a tough set, unbroken B. 5 sets for time: 9 Dbell Strict Press 9 HR [...]

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Saturday October 7th

By | October 8th, 2017|WOD|

WOD: Partner Workout, 1 person working at a time: For Time: 100/70  Airbike Cals OR 100 Cal Row + 100 Pull Ups 150 Push Ups [...]

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Friday October 6th

By | October 8th, 2017|WOD|

WOD: a1: Bench Press (6-8 reps, rest 1min ) a2: Single arm dumb bell row (6-8 reps, rest 1min x 3 sets ) b.3 Rounds [...]

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Thursday October 5th

By | October 8th, 2017|WOD|

WOD: A.Clean Gripped Deadlift (Work to a challenging set of 3 in 5 sets ) B. 3 Rounds for Time: 15 Deadlifts 185/135 35 Wall [...]

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Wednesday October 4th

By | October 8th, 2017|WOD|

WOD: A.Power Snatch (1.1 Work to a challenging set ( 10 seconds between) B.For Time: 12-9-6-3 KBS 32/24kg Toes To Bar + 800m run + [...]

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Tuesday October 3rd

By | October 8th, 2017|WOD|

WOD: 3 min AMRAP: 21/15 Calorie Row 18 burpees over rower Max Thrusters (95/65)in remaining time Rest 3 min  X 4 sets

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Monday October 2nd- Member Spotlight

By | October 8th, 2017|Member Spotlight, WOD|

Member Spotlight: Jacob Arditi How did you hear about CrossFit? I played football throughout high school (Ward Melville) and one year in college (SUNY Brockport) [...]

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Saturday September 30th

By | October 1st, 2017|WOD|

WOD: with a partner for time: Run 800m run together + 10 rounds (5 each alternating) 10 burpees 15 KBS 32kg/24kg* 20 Cal row + [...]

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