Workout of the Day -

Workout of the Day

Tuesday 5/21

Posted on May 20, 2013 at 11:00 PM

CrossFit Kids Class is on for this Thursday at 4 p.m.! We have 12 slots available. Please e-mail Keith at portcitycrossfit@gmail.com to reserve a space Please be sure that your child brings water. The cost will be $10 per kid.

WOD:

10 Snatches

*Go as heavy as possible with beautiful technique and no more than 2 misses!

then

8 minute AMRAP:

10 Deadlifts 135-225/ 75-135

10 Box jumps

Weightlifting:

Power clean 8x2

Split jerk 6x2

Push press 5x3

4 rounds:

5 HS push-ups

5 Box jumps

Monday 5/20

Posted on May 19, 2013 at 8:30 PM

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Congratulations to Michael, who competed on Saturday with some of the best lifters in the nation at MuscleDriver USA in Charlotte. Michael hit a competition PR total with 400 lbs, making a 176 lb. snatch and a 224 lb. clean and jerk at 135 lbs bodyweight. Impressive lifting, Michael! Way to represent Port City CrossFit!

WOD:

Complete max reps of each exercise for 4 rounds:

Front squat @ 65%

HS push-up or KB strict press

Dead-hang pull-up

*Take as much rest as needed between exercises and rounds.

then

4 rounds:

1 sled push

10 burpees

*Find someone close to your ability level and go head to head! Rest to full recovery between rounds.

Weightlifting:

Snatch 8x2 70-80%

Snatch Pull 4x3@ 100%

Back squat 5x4 @70-80%

4 rounds:

5 pull-ups

5 Pendlay rows

Friday 5/17

Posted on May 16, 2013 at 10:30 PM

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We are sad to announce that today will be Bob's last day with us at Port City CrossFit. Bob has been a great trainer and part of the PCCF family since our opening over 2 and a half years ago. He is moving to Seattle to further his education. Best of luck Bob! We wil miss you!

WOD:

Front squat 5 RM

then

"Fight Gone Bad"

Complete 3 rounds:

1 minute each of:

Wall balls 20/14

Clean high pull* 75/55

Box jump 20"

Push press 75/55

Row

Rest

*(This workout traditionally calls for sumo-deadlift high pull. We don't do those here!)

Happy Friday!

Thursday 5/16

Posted on May 15, 2013 at 10:10 PM

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CrossFit Kids class today at 4 p.m.!

If you are coming for open gym at 4, please plan on using the back area of the gym.

Open gym day:

6-8

9-11

2-8

Power Snatch 8x2 @ 75-80%

Snatch high pull 4x3@75%

Snatch push press + OHS 5x(3+1)

4 rounds:

15 KB Swings

5 Box jumps

Wednesday 5/14

Posted on May 14, 2013 at 9:25 PM

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WOD:

10-8-6-4-2

Bench Press

Bent over row

then

10-9-8-7-6-5-4-3-2-1

Double KB Front Squat

V-Up

Weightlifting:

Clean and jerk 8x(2+1) @70-75%

Clean pull 4x3 @100%

Front squat 5x3 @75-80%

Tuesday 5/14

Posted on May 13, 2013 at 10:55 PM

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CrossFit Kids classes coming to PCCF!!

This Thursday at 4 p.m., we will be hosting our first ever CrossFit Kids class! The class will be run by Elvis and Kate and will include learning a few basic movements, playing some fun games, and getting a good workout while doing it! Getting your kids started in CrossFit is a great way to keep them healthy, burn off some extra energy, and teach them that exercise should be fun!

This class will run roughly one hour from start to finish. It is open to ages 6-10. This first class will be free, but there are only 12 spaces available. E-mail Keith at portcitycrossfit@gmail.com to reserve your spaces. They will go quick, so don't wait!

WOD:

Snatch:

Do 10 singles, building up to a max.

then

21-15-9

Deadlift 135-225 and 95-155

Toes to bar

Weightlifting:

Power clean 8x2

Push jerk 8x2

Push press 6x3

4 rounds:

100 ft sled push

4 Drop jumps

Monday 5/13

Posted on May 12, 2013 at 8:25 PM

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WOD:

-Death by front squat @65% 5RM

1st minute: 2 front squats

2nd minute: 4 front squats

3rd minute: 6 front squats

...continue increasing 2 reps per minute until you can no longer complete the prescribed number of reps in the minute

-Death by push press @65% 5RM

*Complete in the same manner as front squats. Clean the weight from the floor.

4 rounds:

100 ft. sled push

100-100 sprint

Weightlifting:

Snatch 6x2@70-75%

Snatch pull 4x3@100%

Back squat 4x5@75%

*4 Box jumps after every set

4 rounds:

5 Pull-ups

5 Pendlay rows

Friday 5/10

Posted on May 9, 2013 at 10:05 PM

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CrossFit Kids classes coming to PCCF!!

Next Thursday at 4 p.m., we will be hosting our first ever CrossFit Kids class! The class will be run by Elvis and Kate and will include learning a few basic movements, playing some fun games, and getting a good workout while doing it! Getting your kids started in CrossFit is a great way to keep them healthy, burn off some extra energy, and teach them that exercise should be fun!

WOD:

Front Squat 5 RM (+5-10 lbs over last week)

Bench Press 5 RM

then

With a buddy:

150 Thrusters 95/65

*Only one person works at a time. Total work must be divided evenly.

Thursday 5/9

Posted on May 8, 2013 at 11:05 PM

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Open gym day:

6-8

9-11

2-8

Weightlifting:

Power snatch 5x2

Snatch push press + OHS 4x(3+1)

4 rounds:

5 KB Push presses

5 box jumps

Wednesday 5/8

Posted on May 7, 2013 at 11:05 PM

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May Buddy Referral Incentive!

Share with someone else what CrossFit has done for you! Change lives, and get your friends, spouse, or significant other to be a part of the Port City CrossFit family! From now until May 31st, we will be offering a huge incentive for you to get your friends to join:

-Get a friend to join, and get 50% off your next month of membership!

-Get two friends to join, and get your next month free!

It's as simple as that! Have them contact Keith to get scheduled with their first foundation.

WOD:

Push press 10-8-6-4-2

Pull-up

*(Max set after each set of push presses. Add weight if possible. Sub 3x3 sec neg.)

then

4 rounds not for time:

Max Hand Stand Push-ups or HS Hold

20 V-Ups

1 Sled Push

Weightlifting:

Clean and Jerk 5x(2+1) 60-70%

Clean Pull 4x2 @ 90%

Front squat 5x3@70%

Tuesday 5/7

Posted on May 6, 2013 at 9:35 PM

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WOD:

On the minute for 10 minutes:

2 Snatches or Power Snatches

then

4 rounds:

3 min. AMRAP

10 Burpees

20 KB Swings

Rest 2 minutes

Weightlifting:

Power Clean 5x2 @ 70-75%

Push jerk 5x2 @ 70-75%

Push press 3x3@70%

4 rounds:

10 Strict toes to bar

15 KB Swings

Monday 5/6

Posted on May 5, 2013 at 8:45 PM

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May Buddy Referral Incentive!

-Get a friend to join, and get 50% off your next month of membership!

-Get two friends to join, and get your next month free!

It's as simple as that! Have them contact Keith to get scheduled with their first foundation.

WOD:

*Attempt to add 5-10 lbs to each set over last Monday.

10-8-6-4-2

Front Squat

Snatch Deadlift

Pull-up

4 rounds:

100 ft. sled push

100-100 ft. sprint

Weightlifting:

(This is a deload week, so don't get carried away!)

Snatch 6x2 @ 60-70%

Snatch pull 4x2 @80-90%

Back Squat 4x5 @ 70%

4 rounds:

5 pull-ups

Row 300 m easy

Friday 5/3

Posted on May 2, 2013 at 11:45 PM

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Saturday: Open gym 9-12

Instructor led WOD @ 10:00

Friday's WOD:

Front Squat 4x5 (Build to 5 RM)

*Do 8 HS push-ups or 30 second hold after every set.

then

With a buddy:

200 Wall Balls 20/14

*The partner doing wall balls can only work while their buddy is in an up push-up position with torso parallel to the ground. If you are part of the buddy competition, the RX height is the top of the door frame from outside, for both ladies and gentlemen.

Weightlifting:

Rest Day

Thursday 5/2

Posted on May 1, 2013 at 10:20 PM

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Nutrition class tonight at 7! Free for members and friends!

Open gym:

6-8

9-11

2-7

Weightlifting:

Power clean 4x3 (Go for PR)

Push Jerk 3x3 (Go for PR)

Push press 4x5 (Go for PR)

Complete 3 rounds:

Max HSPU

8 front rack reverse lunges