Workout of the Day


view:  full / summary

Friday 4/18

Posted on April 17, 2014 at 10:00 PM Comments comments (0)


Saturday:

Open gym 9-12
WODs @ 10:00 and 11:00
Weightlifting @ 10:00


Friday's WOD:

Back Squat 5 RM


then


5 rounds:

5 Weighted push-ups
5 Bent-over rows
2x100 ft. Single-arm farmer's carries (One right, one left)


Weightlifting:

Friday: rest day

Thursday 4/17

Posted on April 16, 2014 at 10:55 PM Comments comments (0)

Starting this Saturday, we will have group WODs at both 10:00 and 11:00 am!

Sunday open gym hours are still in effect, 11-1!



Open gym
6-11 am
2-8 pm

Handstand class @ 6 p.m.


Weightlifting:

All:

Push press
3 RM, 90%x3

Klokov press
3 RM, 90%x3

Bent-over rows
3 RM, 90%x3

L-Pull-ups
4x5 (3 second descent)


Wednesday 4/16

Posted on April 15, 2014 at 9:55 PM Comments comments (0)

Starting this Saturday, we will have group WODs at both 10:00 and 11:00 am!

 

Sunday open gym hours are still in effect, 11-1!


WOD:

Overhead squat

-Find your 1 RM.  Only 2 misses allowed.


then


PCCF Open WOD 4:  

5 rounds for time:

10 Front Squats (Clean it from the ground!)
10 Bar over burpees


RX: 135/95
Masters:  115/65
Ladies' scaled: 75

*If you are not competing, use the RX weights or 65% of your best clean.


Weightlifting:

Clean grip Sott's press
3 RM

Snatch from blocks
3 RM, 90%x3

Clean from blocks
3 RM, 90%x3

Front squat w/ 3 sec pause
3 RM, 90%x3

Behind the neck push jerk
3 RM, 90%x3

Clean pulls
3x2@105% (6 second descent on last rep of each set)


Class:

Snatch
10x1 (8/10 or better)

Hang clean and jerk (2+2)
Build to max, then 2 rounds at 90%

Front squat
3 RM w/ 3 sec pause, 95%x3, 90%x3


Tuesday 4/15

Posted on April 14, 2014 at 10:35 PM Comments comments (0)


Starting this Saturday, we will have group WODs at both 10:00 and 11:00 am!

Sunday open gym hours are still in effect, 9-11 am!


WOD:

High hang clean + hang clean + clean

-Work up to heaviest round possible, then 90% for 3 more rounds.

-First clean is from power position, 2nd clean from the knee, third from the floor.  Do all 3 without letting go of the bar.  Focus on good positions and speed under the bar!  


then


6 Sled pushes



Weightlifting:

Advanced and class:


Overhead squat
3 RM, then 90%x3

Jerk 
2 RM, then 90%x2

Bent-over rows
5 RM, 95%x5, 90%x5

HS Push-up
8x3

KB Strict press
4x5










Monday 4/14

Posted on April 13, 2014 at 9:00 PM Comments comments (0)

RX Female

RX Male

Scaled

Masters

 

WOD:   (Open WOD 4 will be Wednesday!)

Back squat

5x5 @90% 5RM

 

then

 

5 rounds: (not for time)

5 L Pull-ups

5 Handstand push-ups (as much depth as possible) or presses

15 KB Swings (heavy)

 

Weightlifting:

Class:

Clean and jerk

10x1 (8 of 10 or better)

 

Hang snatch + 2 overhead squats

-Heaviest round possible, then 2 rounds @ 90%

 

Back Squat

5x5

 

Advanced:

Snatch grip Sott's press

3 RM

Snatch + Hang snatch

Heaviest round possible, then 1 @ 90%

Clean + Hang clean + 2 jerks

Heaviest round possible, then 1 @ 90%

Back squat

5x5 (beat last week)

Goodmorning (Follow each set with 10 heavy KBS)

4x6

 

 

Friday 4/11

Posted on April 10, 2014 at 10:55 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Weightlifting @ 10:00

Vengeance games competitors WOD @ 11:00


Friday's WOD:

Back squat
5 RM

then

20 Pull-ups
20 Burpees

Run 400 m

15 Pull-ups
15 Burpees

Run 400 m

10 Pull-ups
10 Burpees

Run 400m

5 Pull-ups
5 Burpees

Run 400 m 


Weightlifting:

Friday rest day

Thursday 4/10

Posted on April 9, 2014 at 11:15 PM Comments comments (0)


Open gym

6-11 am
2-8 pm


Weightlifting:

Advanced and class

Push press
3 RM, -5%x3, -10%x3

Klokov press
3 RM, -5%x3, -10%x3

L-pull-up
4x5 w/ 6 second descent on last rep of each set

Single-arm DB or KB rows
4x8

Weighted push-up
4x5

(Class: add Clean pull w/ 3 sec pause @ knee 5x3@105%

Wednesday 4/9

Posted on April 8, 2014 at 11:20 PM Comments comments (0)


WOD:

Bench press

3 RM, then 2x3 @ 90% of 3 RM


then


20-15-10-5

Deadlift @ 185/115 or 60% of 1 RM, whichever is less (touch and go ok)
Toes to Bar

*Finish with 800 m Run after completing all deadlifts and toes to bar


Weightlifting:

Clean grip Sott's press
3 RM, -5%x3, -10%x3

Snatch from blocks
3 RM, -5%x3, -10%x3

Clean from blocks
3 RM, -5%x3, -10%x3

Front Squat w/ 3 sec pause
3 RM, -5%x3, -10%x3

Clean pulls
3x3@103% (6 sec descent on last rep of each set)



Class:

Clean and jerk
10x1 (8/10 or better)

Hang snatch (from knee)
6x2

Front Squat w/ 3 sec pause at bottom
3 RM, -5%x3, -10%x3
 







Tuesday 4/8

Posted on April 7, 2014 at 10:55 PM Comments comments (0)


PCCF Open WOD 3:

Clean 1 RM

*Both power cleans and full cleans are acceptable.


then


Bent-over row 
4x8


Weightlifting:

Class:

Snatch grip Sott's press
5 RM, -5%x5, -10%x5

Snatch pull
5x3@110%

Bent-over rows
4x8

KB Swings
4x12 (heavy)


Advanced:

OH Squats w/ 3 sec pause at bottom
3 RM, -5%x3, -10%x3

Split jerk
3 RM, -5%x3, -10%x3

Bent-over rows
5 RM, -5%x5, -10%x5

KB Press
4x8

Band pull-apart
4x5 (5 second hold)






Monday 4/7

Posted on April 6, 2014 at 10:50 PM Comments comments (0)

RX WOMEN


RX MEN

SCALED


MASTERS



WOD:

Back Squat

5x5@90% of heaviest 5 from last week


then


Work for 20 minutes:

8 Handstand push-ups or strict presses

10 Heavy KB Swings

20 Hollow Rocks



Weightlifitng:


Class:

Snatch

10x1 (8/10 or better)


Clean and jerk

8x(1+2) Hold 3 seconds at knee pos, and again at power position.  Hold 3 seconds on dip of first jerk.


Back Squat

5x5@90% 5RM


Advanced:

Snatch grip Sott's press 3 RM, -5%, -10%

Snatch + Hang Snatch 1 RM, 90% x 3

Clean + Hang clean + 2 jerks, 1 RM, 90%x3

Back Squats 5x5 (start with best from last Monday)

Goodmornings 4x6




Friday 4/4

Posted on April 3, 2014 at 10:30 PM Comments comments (0)


Saturday:

Open gym 9-12
WOD@ 10:00

Sunday:

Open gym 11-1



Friday's WOD:


Overhead squat

-Find your 1 RM


then


Complete 3 rounds for total reps:

1 min max push-up
1 min rest
1 min max pull-up or inverted row
1 min rest
1 min max power clean @165/95 or 65% whichever is less
1 min rest



Saturday weightlifting:

Muscle snatch
3RM

Snatch pull + snatch + 2 OHS
Max, then -5%, -10%

Clean pull + clean + 2 jerks
max, then -5%, -10%

Back squat
5 RM, then -5%, -10%

Bench press
5 RM, then -5%, -10%



Thursday 4/3

Posted on April 2, 2014 at 10:55 PM Comments comments (0)


Open gym
6-11 am
2-8 pm

Rowing class @ 4 pm

Weightlifting class @ 6 pm


Weightlifting:

Class:

Snatch pull
5x2@105%

Klokov press + OHS (3 sec hold at bottom)
5x(5+1)

Snatch grip bent over row
5x5

3 rounds:
10 KB Swings
5 Box jumps



Advanced:

Push press
3 RM, -5%, -10% x3

Klokov press
3 RM, -5%, -10% x 3

L-pull-up
4x5

Snatch grip bent over row
4x5

DB Row
4x5 each (3 sec hold at top)


Wednesday 4/2

Posted on April 1, 2014 at 11:10 PM Comments comments (0)

Vengeance Games Competitors:  Attend weightlifting class tonight at 6 pm!


WOD:

Bench press

-Find your 3 RM
-2x3@90%of 3 RM


then


30-20-10-5

Goblet squat 53/35
Push-up



Weightlifting:

Snatch
10x1@8/10 or better


High hang clean + Jerk
6x(2+2)


Front squat
-Heavy single
-75%+ for 4x3


Advanced:

Hang snatch (or from blocks)
3 RM, -5%, -10%

Hang clean (or from blocks)
3 RM, -5%, -10%

Back squat w/ 3 sec pause
3 RM, -5%, -10%

Behind the neck push jer
3 RM, -5%, -10%

Clean pull
3x3@100%









Tuesday 4/1

Posted on March 31, 2014 at 11:05 PM Comments comments (2)


WOD:

High hang clean (from power position)
6x3 Work up to heaviest possible triple


then


*500 Burpees for time!










*April Fool's! DON'T do 500 burpees for time. DO 4x8 goodmornings and 100 hollow rocks.



Weightlifting:

Class:

Jerk drills
-Warm up and practice footwork with bar

Clean pull
5x2@105%

Push press
5x5

Bent-over rows
4x8

Advanced:

Overhead squat
3 RM with 3 sec pause on each rep; -5% x 3

Jerk
3 RM; -10%x3

Bent-over row
5RM, -5%x5, -10%x5

Weighted dip
8x3








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