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So far Port Cross Fit has created 916 blog entries.

Wednesday September 4th 2019

By | October 27th, 2019|WOD|

WOD: 090419 Push press. push jerk. split jerk (1.1.2 every 1m45 x 7 sets ) right into below Strict Press (5 reps every :90 x [...]

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Tuesday September 3rd 2019

By | October 27th, 2019|WOD|

WOD: 090319 0-9 9 min AMRAP: 500m Row buy in + 9 Pullups 9 burpees 29 double unders Rx+ CTB within 15 minutes perform the [...]

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Monday September 2nd 2019

By | October 27th, 2019|WOD|

WOD: 090219 A1: SA KB/DB Sotts Press (8 reps/arm x 3 sets rest :30 ) A2: Metcon (No Measure) Hip/Thoracic Opener w/ PVC OH, 5/side [...]

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Sunday September 1st 2019

By | October 27th, 2019|WOD|

WOD: 090119 A1: Glute Bridge DB Floor Press (10 reps @ 21x1 x 5 sets rest :45) A2: Metcon (No Measure) Strict toes to bar [...]

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Saturday August 31st 2019

By | October 27th, 2019|WOD|

WOD: 083119 10 min Flow FLR on rings, :30-:40 1-2 Rope Ascends 3/3 alt pistol progression (progress from last week) 3 min AMRAP in teams [...]

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Friday August 30th 2019

By | October 27th, 2019|WOD|

083019 Clean Pull . Squat Clean . Front Squat  (2.1.1 every 2 min x 7 sets ) 2.1.1 (reset b/t all pulls and squat clean) [...]

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Thursday August 29th 2019

By | October 27th, 2019|WOD|

WOD: 082919 A1: Rotating Bent Over DB Row  (8 reps @ 30X1 x 5 sets rest :60) Pronated on ascend, pause and twist to supinated [...]

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Tuesday August 27th 2019

By | October 27th, 2019|WOD|

WOD: 082719 Include as extended portion of warm up: 2 sets: 6-8 heavy wall balls throws rest :30 6-8 Heavy KB swings rest :30 6 [...]

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Monday August 26th 2019

By | October 27th, 2019|WOD|

WOD: 082619 Power snatch . Above knee Hang Power snatch . OH Squat (take 1 set every 1m45 x 8 sets ) 1.1.2 Power Snatch [...]

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Sunday August 25th 2019

By | October 27th, 2019|WOD|

WOD: 082519 A1: DB rotating bench press  (10 reps @ 30X1 x 5 sets rest 1 min ) neutral semi Supinated in bottom & semi [...]

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