Workout of the Day


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Friday 2/12

Posted on February 11, 2016 at 9:35 PM Comments comments (0)


Join us this Saturday at 10 am for a gymnastics seminar covering everything from muscle-ups, to handstand push-ups, and handstand walking!  This class will be approximately an hour.  Please bring $10 cash.


Saturday:

Open gym 9-12

WOD @ 9:00 am

Gymnastics Seminar @ 10:00 am


Friday's WOD:

Every 90 seconds for 15 minutes:

1 Clean @ 80%+

*Work up to a heavy single as technique allows.  Go for a PR if you feel good!


then


12 minute AMRAP:

10 Pull-ups

15 Wall balls

30 double unders (Scale with 60 singles)


Competitors:

Back squat (2 sec pause)

5 RM


 

Snatch Deadlift

3x5@105%


 

Every 90 seconds for 10 rounds:

1 Clean and jerk @ 85% (+5-10 lbs)


then


12 minute AMRAP:

10 Chest to bar pull-ups

15 Wall balls

30 double unders


Weightlifting:

Back squat

80%x2, 85%x2, 90%x1


Snatch

80%x2, 85%x2x2, 90%x1


Clean and jerk

80%x2+1, 85%x2(2+1), 90%x1+1


Thurdsay 2/11

Posted on February 10, 2016 at 11:15 PM Comments comments (0)


Rise and Grind: 6 am

Open gym:

6-10 am

2-8 pm


Strongman @  7 pm


Weightlifting:

Power snatch + Overhead squat

3x(3+3)@70%


Power clean + Power jerk

3x(3+3)@70%

Wednesday 2/10

Posted on February 9, 2016 at 10:30 PM Comments comments (0)


WOD:

Front squat (2 sec pause)

5 RM (No back off sets)


RDL

4x8@70-75% of clean


then


CrossFit Open WOD 14.5

21-18-15-12-9-6-3

Thrusters 95/65

Over-the-bar Burpees

*15 minute time cap


Competitors:

Hang Snatch (from knee)

5x2 @ 80% (+5-10 lbs)


 

Front Squat (2 second pause)

5RM


 

Bench Press

8RM, 2x8@85%


Open WOD 14.5


Weightlifting:

Front squat

3x (80%x4 and 85%x2)


Snatch

3@80%

3x3@85%


Clean and jerk

3+1@80%

3x(3+1)@85%


Clean pull

5x4@90%


Tuesday 2/9

Posted on February 8, 2016 at 10:55 PM Comments comments (0)


WOD:

Power clean to push press

5x3 (1+1) @ 70% (+5-10 lbs over last week)


6 rounds for total reps:

30 seconds Assault Bike or Row for calories

30 seconds rest

30 seconds Clean and jerk 135/95 (Use "Grace" weight)

30 seconds rest


Competitors:

Split jerk (Touch and go)

4x3@70% (+5-10 lbs)


 

Power clean + Push press

5x3@70% (+5-10 lbs over last week)

 

6 rounds for total reps:

 30 seconds Assault Bike or Row

 30 seconds rest

 30 seconds Clean and jerk 185/125 (Use "Grace" weight)

 30 seconds rest

 

 


Weightlifting:

Power snatch

3x (70%x3 and 75%x2)


Power clean

3x(70%x3 and 75%x2)


Pause jerk (2 sec pause in dip)

4x3@70%


Snatch deadlift

4x3@105%


Monday 2/8

Posted on February 7, 2016 at 9:35 PM Comments comments (0)


WOD:

Back squat (2 sec pause in bottom)

8 RM, 2x8@85%


Ring pull-up

4x Max reps (Don't go to failure; scale with 10x1 negative with 3 sec descent)


then


20 minute AMRAP:

5 Handstand push-ups

10 Pistol squats ( 5 each leg; Scale with walking lunges)

15 KB Swings


Competitors:

Snatch

4x3@75% (+5-10 lbs)


Clean deadlift

3x5@95-100% of clean


Back squat (2 sec pause)

8 RM, 2x5@85%


20 minute AMRAP:

5 Handstand push-ups

10 Pistols (5 each leg)

15 KB Swings (Russian) 72/53


Weightlifting:

Back squat

3 x (4@80% then 2@85%)


Snatch

3 x (4@80% then 2@85%)


Clean

3 x (4@80% then 2@85%)


Snatch high pull

5x4@95%



Friday 2/5

Posted on February 4, 2016 at 11:00 PM Comments comments (0)


Saturday:

Open gym 9-10

Running Seminar @ 10:00

*Please bring $10 cash.


Sunday:

Open gym 11-1


Friday's WOD:

Every 90 seconds for 10 rounds:

2 Cleans @ 80% (+5-10 lbs over last week)


then


4 rounds for total reps:

3 minute AMRAP:

5 Toes to bar

5 Burpees

2 minutes Rest


Competitors:

Back squat (2 sec pause)

5 RM, 2x5@85%


Snatch Deadlift

3x5@100%


Every 90 seconds for 10 rounds:

1 Clean and jerk @ 85%

 

4 rounds for total reps:

 

3 minute AMRAP:

 

5 Toes to bar

 

5 Burpees

 

2 minutes Rest




Weightlifting: (To be done on Friday or Saturday AM before 10)

Back squat

4x3@80%


Snatch

1x2@70%

3x2@80%

1x2@85%


Clean and jerk

1x(2+1)@70%

 

3x(2+1)@80%

 

1x(2+1)@85%




Thursday 2/4

Posted on February 3, 2016 at 11:15 PM Comments comments (0)


Open gym

6-10 am

2-8 pm


No Community WOD


Yoga @ 6:15 pm


Strongman @ 7 pm


Weightlifting:

Active recovery

-Bike or row easy for 10 minutes

-Work on mobility 

-Position work with an empty barbell

Wednesday 2/3

Posted on February 2, 2016 at 11:15 PM Comments comments (0)


WOD:

Front squat (2 sec pause in bottom)

5 RM, 2x5@85%


then


5 rounds for time:

10 Shoulder to overhead 135/95 (Use "Grace" weight)

40 Double unders (Scale with 100 singles)



Competitors:

Hang Snatch (from knee)

5x2 @ 80% ((+5-10 lbs)


 

Front Squat (2 second pause)

5RM, 2x5@85%


 

Bench Press

8RM, 2x8@85%


5 RFT:

10 Shoulder to overhead 185/125

40 Double unders

Rest 2 minutes

2 min Max effort muscle-ups 


Weightlifting:

Front squat

4x4@80%


Snatch

3x3@80%


Clean and jerk

3x(3+1)@80%


Clean pull

4x4@90%


Press

4x3@75%



Tuesday 2/2

Posted on February 1, 2016 at 9:10 PM Comments comments (0)



Member of the Month for January:  Lisa Doyle

Lisa was chosen as our member of the month because of the way her work ethic and positive attitude motivates everyone around her to be better.  Here are a few things about her as well as a some words of advice.  Thanks for sharing, Lisa.  Keep  up the good work!

 

Occupation: Instructional Coach at Williston Middle School


Age: 41


Something important or interesting about you:

I live at the beach but my heart's in the mountains. I have a secret wish of hiking the Appalachian Trail before my knees are too wrecked. My kids are named after Sons of Anarchy characters, but that was mostly a coincidence.


What do you love about CrossFit:

I'm always motivated, never bored. I'm always inspired by the friendly competition in the classes and the constant encouragement everyone hands out to people working out all around the gym. I love that I've found personal goals and great coaching to help me reach them. I also get a major grin watching other gym members hang out with my kids. They're growing up choosing to be healthy.


What advice would you give to someone who wants to get started:

Dont be afraid to push yourself, and don't be scared to fail. If you're at the back of the pack today, you won't be tomorrow. Throw the friggin' wall ball all the way to the blue line. Add a little more weight. Find someone you admire and chase them...catch them...beat them . Never limit yourself.


WOD:

*Warm-up with kipping pull-up progressions.


Power clean + Push press

5x3@70% (+5-10 lbs over last week)

*Do each set as 3 sets of 1+1.


then


21-15-9

Deadlift 225/165

Pull-up


Competitors:

Split jerk (Touch and go)

4x3@70% (+5-10 lbs)


Power clean + Push press

5x3@70% (+5-10 lbs over last week)


21-15-9

Deadlift 275/195

Pull-up


*20 minutes of skill work of your choice.


Weightlifting:

Power snatch + BtN Push press + OH squat

3x(2+2+2)@70%


Power clean + Front squat + Power jerk

3x(2+2+2)@70%



Monday 2/1

Posted on January 31, 2016 at 9:20 PM Comments comments (0)

Awesome turnout for the weightlifting seminar with Edward Baker on Saturday!


Running seminar next Saturday at 10!  This will be a 1 hour class devoted to working on running technique.  Don't miss it!  It's only $10.


WOD:

Back squat (2 sec pause in bottom)

8 RM, 2x8@85%


 

Weighted pull-up

8-8-Max reps unweighted


4 rounds for time:

25 calorie Row or Assault Bike

25 Wall balls


Competitors:

Snatch

4x3@75%


 

Clean Deadlift

3x5@90% of clean


 

Back squat (2 sec pause)

Establish 8 RM


then


4 RFT:

25 Calorie row or assault bike

25 Wall balls

*Immediately complete a 60 ft handstand walk following the last round.


Weightlifting:

Back squat

4x4@80%


Snatch

4x4@80%


Clean and jerk

4x(4+1)@80%


Push press

4x4@70%



Friday 1/29

Posted on January 28, 2016 at 10:50 PM Comments comments (0)



Saturday:

Open gym: 8:30-10:00 am

WOD @ 9:00 am

Weightlifting Seminar with Edward Baker:  10:00-2:00 

*It's not too late to join in on the weightlifting seminar.  Show up at 10:00, and be ready to lift!  Cost is $60.


Friday's WOD:

Every 90 seconds for 10 rounds:

1 clean + 1 hang clean (from knee) @ 80%


then


7 min. AMRAP:

1 Overhead squat 95/65

1 Pull-up

2 Overhead squats 

2 Pull-ups

3 and 3, 4 and 4, etc..


Competitors:

Back squat (2 sec pause)

5 RM


Snatch Deadlift

3x5@95%


Every 90 seconds for 10 rounds:

1 Clean and jerk @ 80%


then


7 min AMRAP:

1 Overhead Squat 135/95

1 Chest to Bar pull-up

2 and 2, 3 and 3, etc...


Weightlifting: 


Friday:  Rest


Saturday:  Weightlifting seminar at 10:00 am

Thursday 1/28

Posted on January 27, 2016 at 11:35 PM Comments comments (0)




Open gym

6-10 am

2-8 pm


Strongman @ 7 pm


No community WOD tonight


Weightlifting:

 

Hang power snatch + OH Squat

4x(2+2)@75%


 

Hang power clean + Power jerk

4x(2+2)@75%


Wednesday 1/27

Posted on January 26, 2016 at 11:40 PM Comments comments (0)



WOD:

Front Squat (2 second pause)

5RM then 2x5 @85%


then


RDL

4x8 at 70% of Clean (+5-10lbs from last week)


then


TABATA:

Box Jump (Rx: 24/20) (Rx+: 30/24)

KB Swing (Rx: 53/35)   (Rx+: 72/53)

Assault Bike



Competitors:


Hang Snatch (from knee)

5x2 @ 80%


Front Squat (2 second pause) 

5RM


Bench Press 

8RM


TABATA:

Box Jump (30/24)

KB Swing (72/53)

Assault Bike



Weightlifting:


Front Squat

3x4 @ 80%


Snatch

3x3 @ 80%


Clean & Jerk

3x(3+1) @ 80%


Snatch High Pull

5x4 @ 95%


Push Press

4x4 @ 70%

Tuesday 1/26

Posted on January 25, 2016 at 10:15 PM Comments comments (0)


9 teams from Port City CrossFit competed on Sunday at the War of the WODs in Greensboro.  This group showed up and represented!  There were over a thousand athletes at this competition, and 3 of our teams placed in the top 10!  Our next competition is the Battle of the Boro '16 on Saturday, April 23rd in Goldsboro.  If you are interested in competing, talk to one of your coaches!  Categories for teams of M/M, F/F, and M/F are available in both RX and scaled.  Competition can be a great motivator to push your training harder and hold yourself more accountable.  Also, it is a great way to spend a weekend with great people!


WOD:

Power clean + push press

5x3@70% +5-10 lbs over last week

(Each set is done as 3x(1+1)

*Do one set every 3 minutes.


then


For 21 minutes:

Minute 1: 2 Rope climbs (Scale with 4 lay to stand pulls w/ rope)

Minute 2:  30 sec Max handstand push-ups / 30 sec rest

Minute 3:  Max double unders

*Your score is your total HSPU + double unders


Competitors:


Split jerk

4x3@70%

*Touch and go.  As you lower the weight to the shoulders, allow the bar to drive you down into the dip of the next jerk.  


 

Power clean + push press

 5x3@70% 

 (Each set is done as 3x(1+1)

 *Do one set every 3 minutes.


 

For 21 minutes:

Minute 1: 2 Rope climbs

 Minute 2: 30 sec Max distance handstand walk / 30 sec rest

 Minute 3: Max double unders

*Your score is your total feet walked + double unders.


Weightlifting:


Power snatch + Overhead squat

4x(3+3)@70%


Power clean + Power jerk

4x(3+3)@70%


Press

4x3@70%




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