Workout of the Day


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Monday 5/4

Posted on May 3, 2015 at 11:00 PM Comments comments (0)


WOD:

Back squat (2 sec pause)
3x10@ ~70%

*Estimate 70% if you need to.  These should be challenging, but not super heavy.  Leave room for next week!


Weighted Pull-ups
5-5-5-max reps (Scaled:  10-20 pull-ups broken up as needed)

*Use a weight that allows for 3 sets of 5 pull-ups without struggling.  Using the same weight, get as many reps as possible on the last set.  Be sure to record your reps and weight.  


then


5 rounds:
10 Power clean and jerks @ 155/105
Run 300 m


Comp:

Follow daily WOD



Weightlifting:

Power snatch

5x3@72.5%


 

Snatch pull (2 s @ knee)

5x3@95%


 

Pull-ups

5-5-5-Max (See notes in CF WOD above.)


 

4 rounds:

10 Snatch grip Rows

20 GHD Extensions


 

80 Banded goodmornings

 


 


Sunday 5/3

Posted on May 3, 2015 at 11:00 AM Comments comments (0)
Open gym 11-1

Friday 5/1

Posted on April 30, 2015 at 10:25 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00



Friday's WOD:

Overhead squat (3 sec pause in bottom)

6x2

*Use a weight that allows you to easily complete all the sets with no misses.  You can add weight as you work through the sets, but focus on position.


then

With a buddy:

20 minute AMRAP:

5 Pull-ups (Scale with 10 jumping pull-ups)
10 Burpees
20 KB Swings 72/53

*One partner works at a time.  Partner A must complete a full round, while partner B waits, then switch.  Pick up where your partner left off.  Your team's score is the total number of reps completed.    If you are an odd person out, work 1 minute, rest 1 minute for 20 minutes.  The highest scoring RX  M/M, M/F, and F/F teams at the end of the day win 2 cans of FIT-AID or Kill Cliff per team!


Weightlifting:

Friday:  Rest day


Saturday:

OTM 12 minutes:
1 Snatch @ 75-80%  (Keep it light!)


Back squat (2 sec pause)
8x3@80%


Snatch push press
3x10@75%of snatch

Thursday 4/30

Posted on April 29, 2015 at 10:40 PM Comments comments (0)


Open gym
7-11 am
2-8 pm



Weightlifting:

Back squat (2 sec pause)
4x5@75%


Bench press
3x10@70% (estimate as needed)


4 rounds:

25 Push-ups
400 ft. farmer's carry

Wednesday 4/29

Posted on April 28, 2015 at 11:00 PM Comments comments (0)


WOD:

RDL
4x8 (Use 65-70% of your best clean.  This should not feel heavy.)


Weighted pull-up
4x5


then

20-15-10-5

Power clean 135/95
Box jump

then

4x10-15 Ab wheels or hollow rocks



Weightlifting:

Power clean

5x3@65-70%


 

Pause jerk (3 s)

5x3@70%


 

Clean pull (2 s @ knee)

5x3@90%


4 rounds:

10 Pull-ups

10 Bent-over rows

20 GHD Extensions

 


Tuesday 4/28

Posted on April 27, 2015 at 11:10 PM Comments comments (0)


PCCF Kids Camp will consist of learning fundamental movements such as air squats, push-ups, and pull-ups as well as games and even some basic information about nutrition for kids!

E-mail Keith at portcitycrossfit@gmail.com if you are interested or have questions!


WOD:

Handstand push-up
5 x 6-8 reps


then


5 rounds:

Max reps of Ring dips
Farmer's carry around building (from big tires to running start point)
20 KB Swings


Optional:

Max calories on Assault bike in 12 minutes:
30 sec on / 30 sec off


Weightlifting:

Back squat (2 sec pause)
3x10@70%


Push press
3x10@70%


3 rounds:
Max reps Ring Dips
Max reps push-ups
Max reps Klokov presses 95/65 or less
Rest as needed

Monday 4/27

Posted on April 26, 2015 at 11:35 PM Comments comments (0)


This past weekend was a big one for Port City CrossFit!  We had athletes competing at the Vengeance games in Myrtle Beach and at the ECU Weightlifting Open in Greenville.  Our CrossFitters represented well with Victoria and Megan taking 1st, Tim and Pete taking 2nd, and Andy and Rusty taking 4th.  Our weightlifters did an equally impressive job too with Destine, Kera, Heidi, Matt W, Logan, and Roy all setting lifetime personal records on their totals.  Heidi, Kera, and Destine all had PR clean and jerks as well.  We are super proud of all of you for doing such a great job of representing your gym!  Keep up the great work!


This week we will take a break from much of the heavy barbell work to give your body a little change.  I'm working on the next block of training which will begin next week.  Don't expect drastic changes, as we will never deviate from the basics that make up our foundation, but I do always like to hear your input!  I think enjoyment is a very important and sometimes overlooked factor in any training program.  Working out should be fun!


If you are interested in really taking your strength to the next level or improving your weightlifting skills, today would be a great day to check out our weightlifting program, as we are beginning a new training cycle!



WOD:

Rear-foot elevated split squat
4x10 Each leg (add weight with barbell in back squat position)

DB or KB Bent-over row
4x10 (1 second pause at most contracted position)

*Do these two exercises as a super-set.


then


50-40-30-20-10

Wall balls
300 m  Run


then

4x10-15 Ab wheel roll out or Hollow rock



Comp:

There won't be any competition workouts posted this week.  Follow the daily WOD and supplement with some work on your weaknesses.  This would be a great time to get your strength up by following the weightlifting program for the next 4-8 weeks!  


Weightlifting:

Power, Squat, and Swole Cycle 

The next 4 weeks will be aimed at really building that leg strength and transferring it into your pull.  We will be doing lots of volume on squats, power cleans, and power snatches.  Keep your weights low this week.  Especially during week 1, the weights should feel somewhat light and you should be moving flawlessly and fast.


Power snatch

5x3@65-70%


 

Snatch pull (2 sec pause @ knee)

5x3@90%


 

Pull-ups

4x5


 

5 rounds:

10 Inverted rows

15 KB Swings

 










Sunday 4/26

Posted on April 26, 2015 at 11:00 AM Comments comments (0)
Open gym 11-1

Friday 4/24

Posted on April 24, 2015 at 12:30 AM Comments comments (0)




Good luck to our athletes competing this weekend!  We have a group of CrossFit athletes traveling to Myrtle Beach to compete in the Vengeance Games, and a group of weightlifters traveling to Greenville to compete in the ECU Pirate Weightlifting open.  You guys have trained hard, and we know you will represent in true PCCF fashion!


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00



Friday's WOD:


OTM 20 minutes:

Odd minutes: 2 Power cleans@ 75%+

Even minutes: 2 Box jumps (focus on full extension!)


then


15 minute AMRAP:

5 Pull-ups

10 Push-ups

15 KB Swings


Comp:


Friday:

5 rounds at a moderate pace:

5 pull-ups

10 push-ups

15 KB Swings


Saturday:

Game day!





Weightlifting:


Friday:  Bar work and mobility


Saturday:  Game day!


Thursday 4/23

Posted on April 22, 2015 at 10:55 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman class @ 7pm



Weightlifting:

Front squat (3 sec pause)
-Work up to a set of 2 @ ~85% effort

GHD Extensions
4x10


Wednesday 4/22

Posted on April 21, 2015 at 11:35 PM Comments comments (0)


WOD:

Deadlift

-Build to a heavy single


*Don't get carried away with trying to hit a huge PR, and don't go chasing a number.  Do go as heavy as you can without sacrificing the quality of your movement.  Come to training today with a positive, aggressive mindset.  Get tight, pull hard and fast.  Happy lifting!


then


10 minute AMRAP:

10 Toes to bar

10 Wall balls



Comp:

Clean pull

5x2@110% (3 sec descent)

+

Vengeance Games WOD 1

+

Metcon from daily WOD


Weightlifting:

Snatch

3x1@80%


Clean and jerk

3x1@80%


Snatch pull

4x2@110% (3 sec descent)


Bent-over rows

4xc5




Tuesday 4/21

Posted on April 21, 2015 at 12:25 AM Comments comments (0)


WOD:

Power Jerk
-Build to a heavy set of 3, then 2x3@90%


then


5 rounds:

100 ft. Kettlebell overhead carry (KB in each hand)
Max reps L-pull-ups or Banded pull-ups + 20 Hollow rocks
20 KB Swings


Optional:

12 minutes on Assault bike (30 sec on / 30 sec off)
*Record total number of calories



Comp:

Follow daily WOD

+

12 minutes on Assault Bike (30 sec on / 30 sec off)
*Record total number of calories


Weightlifting:

Back squat (3 sec pause)
5 RM, 2x5@85%


Push press
3 RM, 2x3@90%


Muscle snatch
5 RM, 2x5@90%

Monday 4/20

Posted on April 19, 2015 at 9:10 PM Comments comments (0)



WOD:

Back squat (3 sec pause)
3 RM, 2x3@85%


then

5 rounds for time:

5 Hang Cleans @ 155/105 or 70% 
10 Burpees
Run 300 m (stop sign and back)

Rest 2 minutes between rounds.



Weightlifting:

Snatch
-Work up to opener

Clean and jerk
-Work up to 90%

Clean pull
4x2@110% (3 sec descent)

Pull-up
4x5

GHD Extension
4x15


Sunday 4/19

Posted on April 19, 2015 at 9:50 AM Comments comments (0)
Open gym 11-1

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