Workout of the Day


view:  full / summary

Wednesday 12/24

Posted on December 23, 2014 at 9:20 PM Comments comments (0)


Holiday hours:


Wednesday: 6-11 and 4-6 (Classes at 6, 7, 9, 10 a.m. and 4, 5 p.m.)

Thursday: Closed

Friday: Open gym 9-12; WOD @ 10:00

Saturday: Open gym 9-12; WOD @ 10:00; Strength class @ 11:00


 

Travelling CrossFitter or weightlifter? Drop-ins are welcome! No need to sign-up online. Just show up for the class of your choice (see Daily schedule tab). Our drop-in rate is $10 per class or buy a t-shirt for $25 and your drop-in is free! Open gym during any of our regular hours is available for drop-ins who are following their own program.




Wednesday's 12 days of Christmas WOD:


1 Deadlift 275/185

2 Handstand push-ups

3 Power cleans 135/95

4 Box jump 24/20

5 Dead-hang pull-ups

6 KB squats

7 KB swings

8 Push-ups

9 Wall balls

10 Burpees

11 Toes to bar

12 Front squats 135/95 (clean from floor)


* Do this WOD just like the 12 days of Christmas song...Do 1 deadlift, then 1 deadlift and 2 handstand push-ups, then 1 deadlift, 2 handstand push-ups, 3 power cleans, etc...This is going to be a challenging and long WOD.  Don't skip any meals, and be sure to drink plenty of water.

 



Weightlifting:

Snatch

10x1@90%


 

Hang clean and jerk

6x(1+2)@80-85%


 

Clean pull

4x2@105%

 



 



Tuesday 12/23

Posted on December 22, 2014 at 9:10 PM Comments comments (0)

 


Tuesday: Regular hours

Wednesday: 6-11 and 4-6 (Classes at 6, 7, 9, 10 a.m. and 4, 5 p.m.)

Thursday: Closed

Friday: Open gym 9-12; WOD @ 10:00

Saturday: Open gym 9-12; WOD @ 10:00; Strength class @ 11:00



 

 

 

Travelling CrossFitter or weightlifter? Drop-ins are welcome! No need to sign-up online. Just show up for the class of your choice (see Daily schedule tab). Our drop-in rate is $10 per class or buy a t-shirt for $25 and your drop-in is free! Open gym during any of our regular hours is available for drop-ins who are following their own program. Enjoy!


Tuesday's WOD:


Snatch pull

5x3@105-110% (As heavy as possible maintaining excellent positions


then


 

10 rounds:  (Complete 1 round every 2 minutes.)

Clean pull + Hang clean (mid-thigh) + Front squat + Push press

*Start around 65% of your best clean.  Work up gradually to the heaviest round possible with excellent form.

 



Weightlifting:


Press from split

4x5


 

BTN push press

3 RM, 95%x3


 

Back squat (3 second pause)

5 RM, 95%, 90%


 

Squat jump

4x5@25% of 5 RM

 




Monday 12/22

Posted on December 21, 2014 at 2:50 PM Comments comments (0)


Holiday Schedule:


Monday:  Regular hours
Tuesday:  Regular hours
Wednesday:  6-11 and 4-6 (Classes at 6, 7, 9, 10 a.m. and 4, 5 p.m.)
Thursday:  Closed
Friday:  Open gym 9-12; WOD @ 10:00
Saturday:  Open gym 9-12; WOD @ 10:00; Strength class @ 11:00



Travelling CrossFitter or weightlifter?  Drop-ins are welcome!  No need to sign-up online.  Just show up for the class of your choice (see Daily schedule tab).  Our drop-in rate is $10 per class or buy a t-shirt for $25 and your drop-in is free!  Open gym during any of our regular hours is available for drop-ins who are following their own program.  Enjoy!



Valentine's Day Massacre Competitors:

This week will finish out our general preparatory phase for the actual program.  Follow the class WODs that are posted and feel free to add in extra weightlifting, gymnastics, and accessory work specific to your needs.  Next week, the program will start looking much more specific to the competition events.



Monday's WOD:

Back squat ( 3 second pause in the bottom)
-Work up to a 5 RM; Get at least 3 challening sets in.


20 minute AMRAP

5 Dead-hang pull-ups
10 Push-ups
15 KB Swings



Weightlifting:

High hang snatch

6x2@80-85%


 

Clean and jerk

10x1@85-90%


 

Overhead squat

4x2@100-105% of snatch


 

Snatch pull

4x2@105%

 




Sunday 12/21

Posted on December 21, 2014 at 12:05 AM Comments comments (0)
Open gym 11-1

Friday 12/19

Posted on December 18, 2014 at 9:30 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:


Overhead squat

2 RM


then


Every 90 seconds for 10 rounds:

3 Power cleans

3 Push presses

*Start around 65% of best clean.  Work up to heaviest round possible.  Touch and go push presses are allowed as long as position is maintained.


then


5 rounds for time:

10 Toes to bar

20 KB Swings


Weightlifting:

Friday:

Snatch pull + snatch + OH squat

Max


Clean + jerk + jerk

Max


Saturday

Back squat 

3 RM, 95%, 90%


Push press

3 RM, 95%, 90%


Clean deadlift

3 RM, 95%, 90%


Thursday 12/18

Posted on December 17, 2014 at 11:00 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Strongman class @ 7 pm

No community WOD today!


Weightlifting:

Front squat (3 sec pause)

3 RM, 95%x3, 90%x3

Pick two accessories


Wednesday 12/18

Posted on December 17, 2014 at 12:35 AM Comments comments (0)

Hey Port City! SHORT NOTICE - We have a family that needs our help this Holiday season!


Here's the story: One of Crista McSorley's previous students went to the hospital thinking he was just really sick. His appendix ruptured as soon as he got there, so he immediately had to undergo surgery to remove it. He should have gone home on Thanksgiving, but ended up having to stay at the hospital for another 2 weeks because he developed E-coli from the rupture. On top of that - his 10th Birthday is this Wednesday!!


I am asking that you please bring a unwrapped present for any member of the family to help cheer them up this holiday season! Please bring to the gym, in the lobby by THIS FRIDAY!!! Sizes and Interests are listed below:


10yr Boy: Kids Large tops and bottoms - he is very sporty and only wears athletic clothes, tshirts, and sweatshirts


15yr Girl: Small Shirts, Size 1 or Small pants. "Typical Teenager" Stuff


17yr Boy: Large Shirts. Size 32x32 pants. "Typical Teenager" Stuff


*If you don't have any gift ideas, any donations help, too!  Thank you!




WOD:

Snatch pull
4x3

*No pauses today!  Move smoothly through the positions.  Go as heavy as you can hitting the positions and keeping a good tempo.


then


10-9-8-7-6-5-4-3-2-1
 
Front squat 155/95 (Clean it from the floor)
Box jump 24/20 (Jump up, step down)



Weightlifting:

High hang snatch

6x2@80-85%


 

Clean and jerk

10x1@85%


 

Clean pull

4x2@105%

 




Tuesday 12/16

Posted on December 15, 2014 at 11:00 PM Comments comments (0)


WOD:

Bench press
5 RM, 95%x5, 90%x5


then


False grip ring pull-up
Max reps x 5 sets


then


5 rounds:

100 ft.-100 ft. farmer's carry
Max reps KB strict press

*Use kettlebells that allow for 6-12 reps on the first set.


Weightlifting:

Press from split
4x5


BtN push press
3 RM, 95%x3, 90%x3


Back squat (3 sec pause)
5 RM, 95%x5, 90%x5


Goodmorning
3x8

Monday 12/15

Posted on December 14, 2014 at 9:40 PM Comments comments (0)


WOD:

Back squat
5 RM, 95%x5, 90%x5


Snatch grip push press
5 RM, 95%x5, 90%x5

Complete 6 rounds, building to the heaviest round possible:

5 Deadlifts
3 Hang cleans
1 Power jerk or push press

*Touch and go deadlifts are ok. Do not let go of the bar.  Rest as needed between rounds.



Weightlifting:

Overhead squat

4x2@100-105% of snatch


 

Snatch

10x1@85-90%


 

Hang clean and jerk

6x(1+2)@80-85%


 

Snatch pull

4x2@105%

 




Sunday 12/14

Posted on December 14, 2014 at 7:50 AM Comments comments (0)
Open gym 11-1

Friday 12/12

Posted on December 11, 2014 at 11:05 PM Comments comments (0)

-


Saturday Hours:

Open Gym 9-12
WOD at 10
Strength Class at 11


Friday's WOD:

Overhead Squat 2RM (with 3 second pause in the bottom)
Work up slowly, get at least 6 sets

Push Press 5RM
95% x 5
90% x 5

4 Rounds:

3 Min. AMRAP:
3 Power Cleans (155/95 or 65%)
6 Box Jumps
9 Push-Ups
2 Mins Rest


KBS
15-20-25-15-20-25


Weightlifting:

Snatch Pull + Snatch + Overhead Squat
Work up to Max

Clean Pull + Clean + Front Squat + Jerk
Work up to Max


Saturday:

Back Squat 3RM
95% x 3
90% x 3

Push Press 5RM
95% x 5
90% x 5

Clean Deadlift 3RM
95% x 3
90% x 3

Pick 2 Assistance Work Exercises

Thursday 11/11

Posted on December 10, 2014 at 11:40 PM Comments comments (0)
Open gym 7-11 and 2-8

Wednesday 12/10

Posted on December 9, 2014 at 11:05 PM Comments comments (0)


WOD:

OTM 20 minutes:

Odd minutes: 
2 High hang cleans @ 75+% of clean from Friday (from mid-thigh)

Even minutes:
2 Box jumps (as high as possible; focus on full hip extension on the jump)


then


Snatch pull (3 second pause @ knee)
4x3 (as heavy as possible while maintaining good positions)


then


4 RFT:
10 Thrusters (115/75)
10 Pull-ups (scale with jumping pull up)


No swings today!


Weightlifting:

High hang snatch
6x2 @ 75-85%

Jerk from split
4x2@65%

Clean and jerk 
6x2(1+1)@75-85%

Clean pull from knee
4x2@105%+

Jump squat
5x5@25% 5 RM


Tuesday 12/9

Posted on December 8, 2014 at 10:50 PM Comments comments (0)


WOD:

Bench press
5 RM, 95%x5, 90%x5


Ring dip
5 sets of 6-8 reps


KB Swing
15-20-25-15-20-25 (Spread throughout workout)


Sled push
3 x down and back (stay light and go fast)




Weightlifting:

BTN Push press

3 RM, 95%x3, 90%x5


 

Back squat (2 sec pause)

5 RM, 95%x5, 90%x5


 

Close grip bench press

5 RM, 95%x5, 90%x5


 

Goodmorning

3x8

 




Rss_feed

Get Started Today!

Schedule your first intro session for FREE!

Call Keith @ (765)490-4167
or
E-mail us @ portcitycrossfit@gmail.com

Like Us!

Resources




Crossfit Kids