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So far Port Cross Fit has created 220 blog entries.

Saturday July 15th

By | July 14th, 2017|WOD|

WOD: A.Back Squat (6,5,4,3 @ 32X1, rest 2 min   )Slow and steady, stick to the tempo B. For time WIth a Partner Complete 5 Rounds [...]

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Friday July 14th

By | July 14th, 2017|WOD|

WOD: A.Bench Press (5,5,3,3 rest 2 min ) B1: Ring Dips (6-8 reps, rest 1 min ) B2: Single arm dumb bell row (6-8/arm,rest 1 [...]

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Thursday July 13th

By | July 14th, 2017|WOD|

WOD: (AMRAP - Reps) 30 Min EMOM: 1st: 15/10 Cal Airbike 2nd: 20 second Handstand Hold against wall ( facing the wall) 3rd: 50 Double [...]

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Wednesday July 12th

By | July 14th, 2017|WOD|

WOD: A. Deadlift (Work to a tough single for the day in 15 min )Double Overhand grip B.3 Rounds for Time: 400m run 16 Alt [...]

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Tuesday July 11th

By | July 14th, 2017|WOD|

WOD: A. Score is weight Every 4 min complete 1 set for 6 sets total(last set starts at 20): 35/25 cal row 10 overhead squats [...]

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Monday July 10th

By | July 14th, 2017|WOD|

WOD: A. Push Jerk (Work to a 1RM in 12 min ) B. Dumbell Bench Press  (6-8 reps @3131, rest 90 seconds x 3 sets [...]

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Saturday July 8th

By | July 14th, 2017|WOD|

WOD: A.Front Squat (work to a challenging single) **Bar must be taken from the ground**   B. For Time: Partner Workout ( only 1 person [...]

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Friday July 7th

By | July 6th, 2017|WOD|

WOD: A1.: Close Grip Bench Press (4-6 reps, rest 90 seconds ) A2: Supinated Chin Up (4-6 reps, rest 90 seconds x 4 sets ) [...]

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Thursday July 6th

By | July 6th, 2017|WOD|

WOD: 30 min EMOM: 1st: 18/15 Cal Rowing 2nd: 12 Box Jump Over 24/20 3rd: 9 Hang Power Snatch 95/65 4th: 12 C2B Pull Up [...]

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Wednesday July 5th

By | July 6th, 2017|WOD|

  WOD: A.Deadlift (1 rep OTM for 10 min, increase weight per minute ) B. For time: 400m Run 15 KBS 32/24kg 15 burpees Rest [...]

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