Workout of the Day


view:  full / summary

Wednesday 6/29

Posted on June 28, 2016 at 11:35 PM Comments comments (0)


WOD:

OTM 15 minutes:
1 Clean
*Start around 80% and work up to a heavy single.

then

21-15-9
Front squat 155/105
Box jump
Toes to bar


Competitors:

OTM 15 minutes:
1 Clean and jerk
*Start around 80% and work up to a heavy single

Follow met-con from daily WOD.

then

20 minutes of skill work of your choice.


Weightlifting:
Rest day


Tuesday 6/28

Posted on June 28, 2016 at 12:05 AM Comments comments (0)


WOD:

DB Bench press

4 x max reps (Use a weight that allows you to complete 8-12 reps on your first set.)

Single-arm DB Row

4 x max reps (Use a weight that allows you to complete 8-12 reps on your first set.)

*Do one set of DB bench, immediately followed by DB rows, then rest as needed.


then


10 rounds:

10 Push-ups

10 Hollow rocks

10 KB Swings 


Competitors:

Snatch high pull

4x5@85%


*Follow daily WOD.  Perform a max set of muscle-ups after each set of DB Rows during the strength portion of the WOD.


Every 90 seconds for 10 rounds:

Row 250 m


Weightlifting:

Goodmorning

4x5 (These should feel light.  Use around 50% of your best clean.)


Hang power snatch (from knee)

6x2@70-75%


Clean pull

4x5@90% (5 second descent)


Power jerk

6x2@75%


6 rounds:

10 Push-ups

10 Hollow Rocks

10 KB Swings



Monday 6/27

Posted on June 27, 2016 at 12:15 AM Comments comments (0)


WOD:

Overhead squat

-Build to a heavy single


then


For time:

40 DB Hang cleans 50/30

40 Handstand push-ups

40 Walking lunges each leg

40 Pull-ups

800 m Run


Competitors:

Clean + Front squat + Jerk

-Build gradually to the heaviest set possible


*Follow daily WOD.


Weightlifting:

Back squat

4x6@~90% of 8 RM from last week


Behind the neck push press

4x6@~90% of 8 RM from last week


RDL

4x6@80% of clean


3 rounds:

Max reps of strict pull-ups

Max reps of strict ring dips

Sled push down and back

Rest as needed


Friday 6/24

Posted on June 23, 2016 at 10:55 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday:

Yoga @ 1030 (Please bring $10 cash)

Open gym: 1130-1:00


Friday's WOD:

Handstand push-up

4 sets for max reps


then


4 RFT:

10 Chest to Bar Pull-ups

15 Deadlifts 225/155


Competitors:

OTM 12 minutes

1 Clean and jerk @ 80-85%


Follow daily WOD


Weightlifting:

1 Muscle Snatch + 3 Overhead squats

-Build to heaviest set possible


Front squat

3x5@75% (+5-10 lbs)


21-15-9

DB Snatch 50/30 (21 each arm, 15 each arm,etc..)

Box jump



Thursday 6/23

Posted on June 22, 2016 at 10:00 PM Comments comments (0)


Open gym:

6-10 am

2-8 pm


Rise and Grind @ 6 am

Strongman @ 7 pm


Weightlifting:

Power clean

-Build to a heavy triple


Snatch pull

4x5@100%


Pause jerk from rack (2 sec pause in dip)

-Build to a heavy single


Bench press

-Build to a new 8 RM

Wednesday 6/22

Posted on June 21, 2016 at 10:50 PM Comments comments (0)




WOD:

OTM 15 minutes:

1 Power clean + 1 Hang clean from knee
-Start around 75% of 1 RM, work up as technique allows

then

"Karen"


Competitors:

3 rounds:
Max reps unrboken chest to bar pull-ups
30 ft. handstand walk

*Follow Daily WOD


Weightlifting:

Rest day

Tuesday 6/21

Posted on June 20, 2016 at 11:15 PM Comments comments (0)


WOD:

4 rounds: (not for time; rest as needed)

DB Bench press - max reps

*(Use a weight that allows you to get 8-12 reps on the first set)

Inverted rows - max reps


then


With a buddy:

10 RFT:

10 Toes to bar

10 Burpees

20 Calorie Row or Bike

*One buddy works at a time.  The buddy working will perform an entire round before switching.  Each buddy will perform a total of 5 rounds.


Competitors:

Clean pull

4x5@100% of best clean


*Follow daily WOD.


Weightlifting:

Power snatch

-Build to a heavy triple


Clean pull

4x5@95%


Power jerk from rack

-Build to a heavy triple


4 rounds:

10 Pull-ups

Farmer's carry down and back



Monday 6/20

Posted on June 19, 2016 at 10:15 PM Comments comments (0)


WOD:

5 rounds not for time: (Rest as needed)

5 Weighted Pull-ups

Walking lunges 60 ft. - 60 ft. (From rack to edge of mats and back)


then


10 minute AMRAP:

50 Double unders

20 DB Push presses 50/30 (10 Each arm)

*Score is total reps (70 per round)


Competitors:

Every 90 seconds for 12 rounds:

Snatch high pull + Hang Snatch + Overhead squat

*Use around 80% of 1 RM Snatch


*Follow Daily WOD.


Weightlifting:

Back squat

-Build to an 8 RM


Behind the neck push press

-Build to an 8 RM


5 rounds:

10 DB or KB Push presses

10 Heavy KB Swings

5 Box jumps





Friday 6/17

Posted on June 16, 2016 at 11:50 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday:

Open gym 11-1


Friday's WOD:

Handstand push-up

4 sets of max reps

*Rest as needed between rounds.  Record total number of reps.


then


21-15-9

DB Snatch 50/30 (21 each, 15 each, 9 each; switch as needed)

Box jump

Run 400 m




Competitors:

OTM 12 minutes:

Power clean - Push press 2x(1+1)@70% of C&J


*Follow daily WOD.


Weightlifting:

Front squat

4x5@75%


Behind the neck power jerk

5x3@75% of jerk


4 rounds:

10 pull-ups (Scale with inverted rows)

500 m Row




Thursday 6/16

Posted on June 16, 2016 at 12:00 AM Comments comments (0)


The results of our 60 day body transformation challenge are in!  Many of you showed drastic improvements in both body composition and performance over the last 2 months, and as always, it was awesome to see.  

When it comes to making improvements and meeting your goals, consistency over time is key, but there is so much more than just getting to the gym.  Using proper nutrition to fuel your body and recover from your workouts is key, as well as getting adequate sleep and being able to manage the stresses that life can throw at us.  None of these things are easy all the time, but they are always worth it!

The results are as follows:

1st place:  Joe
2nd place:  Chelsea
3rd place:  Randee

To everyone who participated, keep up the good work!  

Open gym:
6-10 am
2-8 pm

Rise and Grind @ 6 am
Strongman @ 7 pm


Weightlifting:

Power clean

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

*Perform 1 set every 2 minutes


 

Snatch pull

4x5@90% (+5-10 lbs)


 

Jerk drive

4x5@80% (+5-10 lbs) of best jerk


 

Bench press

4x8@75% (+5-10 lbs)


 

Bent-over row

4x8



Wednesday 6/15

Posted on June 14, 2016 at 8:40 PM Comments comments (0)


WOD:

Every 90 seconds for 10 rounds:

1 Clean + 1 Hang clean @~75%

*Keep the weight light and focus on postion.  Pause for 2 seconds above the knee, and pause for 2 seconds at the power position on the first clean.


then


In teams: (team size will be dependent on class size)

For time:

100 ft. farmer's carry 75/53

100 ft. sled push (90 lbs on the sled)

*Continue until all team members have done 6 total carries and sled pushes.


Competitors:

4 rounds for time:

30 ft handstand walk

5 Muscle-ups


*Follow daily WOD


Weightlifting:


Rest day


Tuesday 6/14

Posted on June 14, 2016 at 12:05 AM Comments comments (0)


WOD:

4 rounds: 

Max reps DB Bench press 50/30*

Max reps Strict pull-ups

Rest as needed between sets.

*Scale up or down to a DB weight that will allow you to get 8-12 reps on your first round.


then


3 rounds for max reps:

1 min. Assault bike 

1 min. DB push press 50/30 (DB in each hand.)

1 min. Double unders

1 min.  Rope climbs (Score as 5 pts per climb.)

1 min. Rest

*20 seconds between each round. Your score is the total number of reps completed.)


Competitors:

Snatch pull

4x5@90%


*Follow daily WOD.


Weightlifting:

Power snatch

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

*Perform one set every 2 minutes.


 

Clean pull

4x5@90%


Farmer's carry

4x80-80ft.


5 rounds:

Row 300 m

10 Box jumps



Monday 6/13

Posted on June 12, 2016 at 11:45 PM Comments comments (0)


WOD:

Weighted walking lunges

4x10 each leg

*20 Heavy KB swings after each set


then


5 RFT:

10 Power cleans 155/105

10 Toes to bar


Competitors:

OTM 15 minutes:

1 Snatch @ 80%


then


Follow daily WOD


Weightlifting:

Back squat

4x8@75% (+5-10 lbs)

*On 2 minute intervals.


 

Behind the Neck Push press

4x8@75% (+5-10 lbs)

*On 2 minute intervals


 

Weighted pull-up

4x8


Sprint

8x100 m

*Rest 90 seconds between efforts


Friday 6/10

Posted on June 10, 2016 at 1:00 AM Comments comments (0)

 


Port City CrossFit, Be Awesome, and Little Warrior WOD are hosting an event to help fun the research and development of childhood cancer! For more info and/or to get involved go to littlewarriorwod.org


 

Minimum Donation of $40.00 includes choce of T-Shirt or Snap Back Cap. Donations can be made online at littlewarriorwod.org or at Port City CrossFit before and during the event. Cash, Check, or Credit Card. Donations are not mandatory to participate, but they are encouraged!


 

Prizes will go to 1st, 2nd, and 3rd place Male and Female in each both RX and Scaled divisions.


 

1st place prize pack includes: Beach Chair and towel, Yeti Tumbler, and Stance Socks and more...


Doors open at 8 am.  Heats will be run every 15-20 minutes on a first come first serve basis.  See you there!


Friday's WOD:


Push press

-Build to a heavy single


then


"Helen"

3 RFT:

400 m  Run

21 KB Swings 72/53

12 Pull-ups


Weightlifting:


Overhead squat

5x2@70% of best OHS


RDL

3x8@70% of clean


then


4 RFT:

20 Single arm DB Push presses (10 each arm)

Row 500 m



Rss_feed

Get Started Today!

Contact us to schedule your 
first intro session for FREE!

(765)490-4167
            or
portcitycrossfit@gmail.com

1019 Market Street
Wilmington, NC

Like Us!

Resources

Crossfit Kids