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So far Port Cross Fit has created 540 blog entries.

Thursday July 26th

By | August 13th, 2018|WOD|

 WOD: A. Deadlift (build to tough 2 rep @ 40X1) mixed grip. Must control 4 sec descend for 2nd rep as well B. 15 min [...]

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Wednesday July 25th

By | August 13th, 2018|WOD|

WOD: Every :90 complete 1 station x 5 sets/movement Station 1: 16/13 cals on bike Station 2: 7 ring muscle ups Station 3: 16 Step [...]

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Tuesday July 24th

By | August 13th, 2018|WOD|

WOD: A. Bench Press (work to tough double @ 30X1) B. Bench Press (max reps @ 90% of part A @ 30X1) rest 3 min [...]

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Monday July 23rd

By | July 25th, 2018|WOD|

This week is not a waveload. Build to a solid 4 rep, then be sure to increase weight for your 3 rep and 2 rep [...]

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Friday July 20th

By | July 25th, 2018|WOD|

WOD: A. High Hang Squat Snatch . Above knee hang squat snatch . Snatch balance (1.1.2  x 7 sets rest 1m20) first set is blank [...]

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Thursday July 19th

By | July 25th, 2018|WOD|

WOD: A. Deadlift (3 reps @ 3030 work to moderately tough set) -Mixed grip -do not let weight tap the ground bt reps. Allow the [...]

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Wednesday July 18th

By | July 25th, 2018|WOD|

WOD: 30 min EMOM: 1st min: 15 GHD sit ups 2nd min: 12/9 cals on bike 3rd min: 4 ring muscle ups 4th min: 8 [...]

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Tuesday July 17th

By | July 25th, 2018|WOD|

WOD: A. Bench Press (work to tough 3 rep @ 40X1) B. EMOM x 15 min: (rx+) 1st min: 12/9 Strict Ring Dips 2nd min: [...]

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Monday July 16th

By | July 25th, 2018|WOD|

 WOD: A.Back Squat is going to be a 5-3-2-5-3-2 waveload with 2 min rest b/t working sets. Enter best set of 5, best set of [...]

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Saturday July 14th

By | July 25th, 2018|WOD|

WOD: Complete as many rounds and reps of the following: 100 Box jumps 24"/20" 100 KB swings 32kg/24kg 100 Toes to bar 50 thrusters 50 [...]

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