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So far Port Cross Fit has created 616 blog entries.

Friday October 19th

By | November 8th, 2018|WOD|

WOD: A1: Strict Press (3 reps x 6 sets ) Directly after strict press, perform "metcon" complex --all sets include warm up A2: Metcon (Weight) [...]

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Thursday October 18th

By | October 18th, 2018|WOD|

WOD: 12 min EMOM 1st min: 3 high jump + 6 CTB 2nd min: 12/9 Cals on bike 3rd min: 35 Double Unders --rest 6 [...]

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Wednesday October 17th

By | October 18th, 2018|WOD|

WOD: after warm up: 12 min of flow effort: double oh KB or DB walk, 50ft side bridge :30/side ski 10 cals 100ft farmers carry [...]

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Tuesday October 16th

By | October 18th, 2018|WOD|

WOD:   A. Push Press . Push Jerk (4 . 4 -- take 1 set every 2 minutes ) 1.1 take 6 sets starting with [...]

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Monday October 15th

By | October 18th, 2018|WOD|

WOD: A1: Back Squat (4 reps x 7 sets rest 1 min ) 1st set starts blank bar and build each set A2: Wtd. Pronated [...]

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Sunday October 14th

By | October 18th, 2018|WOD|

WOD: 5 sets: 10 BB Sumo DLHP rest :30 - :45 8-10 UB Hor Gymn Push Progression (Ring Dip, Bar Dip, RPU, PU etc) rest [...]

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Saturday October 13th

By | October 18th, 2018|WOD|

WOD: In teams of 2 with equal work. 1 person works at a time except on run and air squats 800m run together 40 Synchro [...]

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Friday October 12th

By | October 18th, 2018|WOD|

A. 0-25 min complete the 4 sets 4 sets:  (score is heaviest set of bells plus bench press) 6 Devil Press https://www.youtube.com/watch?v=_-iCGodEZNo no rest... 6 reps/leg [...]

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Thursday October 11th

By | October 18th, 2018|WOD|

WOD: 8 min EMOM 1st min: 2 rope climb 2nd min: 12/9 cals on AB Rx+ 1 legless + 1 with legs --rest 4 min [...]

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Wednesday October 10th

By | October 18th, 2018|WOD|

  WOD: Metcon (AMRAP - Reps) 5 min AMRAP: 5 toes to bar 10 air squats 5 pullups 10 step down box jumps 24"/20" --rest [...]

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