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So far Port Cross Fit has created 712 blog entries.

Thursday January 24th

By | February 19th, 2019|WOD|

WOD: A1: Front Squat (2 reps @ 30X1, x 5 sets rest 1 min ) approx 84-88%RM ALL SETS A2: strict pronated pull ups (2 [...]

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Wednesday January 23rd

By | February 19th, 2019|WOD|

A. Power clean . Below Knee hang Power Clean . Front Squat . split jerk (1 complex every 2 min x 8 sets ) 1 [...]

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Tuesday January 22nd

By | February 19th, 2019|WOD|

A. 6 sets of skill based pulling (try to progress from last week or do something to fix errors you were making; either way, if [...]

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Monday January 21st

By | February 19th, 2019|WOD|

A. Back Squat (take 7 sets of 3 @ 30X2) start blank and build to heavy B. EMOM 1st min: 4 Strict hspu + 4 [...]

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Sunday January 20th

By | February 19th, 2019|WOD|

WOD: A. 12 min flow/skill 1 rope climb for quality 3-5 kipping hspu :30 dead bug /hollow body :20 bar hang B. Emom x 20 [...]

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Saturday January 19th

By | February 19th, 2019|WOD|

WOD: 28 min AMRAP in team of 2 8 Cal row 4 R-arm Dbell snatch 35/25 4 R-arm shoulder to overhead 4 L-arm Dbell Snatch [...]

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Friday January 18th

By | February 19th, 2019|WOD|

WOD: A. Power Snatch. OHS (1.3 work to tough set within 9 sets rest :90 b/t ) B. 14 min AMRAP: 28 Power snatch @ [...]

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Thursday January 17th

By | February 19th, 2019|WOD|

WOD: A1: Front Squat (3 reps @ 79-82.5%rm x 5 sets rest 1 min ) A2: Wtd. Pronated Strict Pullups (Cluster, 1.1.1 x 5 sets [...]

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Wednesday January 16th

By | February 19th, 2019|WOD|

A. Power Clean & Split Jerk + Squat Clean & Split Jerk (1 complex x 9 sets rest :90 b/t sets ) rest :10 b/t [...]

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Tuesday January 15th

By | February 19th, 2019|WOD|

WOD: A. 6 sets (rest as needed b/t) Skill based Pulling Complete 3-6 reps (RMU,BMU, CTB, Butterfly, kipping, etc) Complete 100ft/arm Waiters Carry w/ plate [...]

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