Workout of the Day


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Friday 5/22

Posted on May 21, 2015 at 11:00 PM Comments comments (0)


There will be no Saturday WOD.  We will be hosting a weightlifting meet, the Port City Barbell Memorial Day Open.  Lifting starts at 9.  Come out and support your fellow athletes and watch some people lift heavy weights!


Sunday we will be hosting the MARSOC Gold Star Fundraisier from 10-2.  Come do a Hero WOD, eat some good food, drink some good beer, and spend your day with good people for a great cause.  


Friday's WOD:

Power clean
-Find your 1 RM


then


5 rounds (not for time):
10 Weighted push-ups
20 KB Swings


then


Sled push
4x100 ft


Weightlifting:

 Friday:  Rest and mobility

Saturday:  Game day!

Thursday 5/21

Posted on May 20, 2015 at 10:10 PM Comments comments (0)


Open gym

7-11 am
2-8 pm

Strongman @ 7 pm

Community WOD @ 6 pm



Weightlifting:

-Work both lifts up to 65%.  Get out of the gym and rest!

Wednesday 5/20

Posted on May 19, 2015 at 10:05 PM Comments comments (0)


WOD:

Clean deadlift
-Build to the heaviest set of 5 possible with good positions.  Use a double overhand grip.


then


Pull-up
5-5-5-Max
*Do the sets of 5 weighted, if possible.  Do that max set unweighted.  Scale with bands or negatives as needed.


then


For time:

60 Front squats  205/135 or 65% of best front squat.
*Every time you drop the bar, do 10 burpees.
**Clean the weight from the floor.



Weightlifting:

Snatch
-Work up to opener

Clean and jerk
-Work up to opener

Snatch pull
4x2@110%

Bent-over row
4x8

Tuesday 5/19

Posted on May 18, 2015 at 11:25 PM Comments comments (0)


WOD:

Bench press
3x10 (+5-10 lbs over last week)


then


5 rounds:
Max reps HS push-up
Farmer's carry 100 ft. - 100 ft. 
15 Ab wheel roll-outs of  hollow rocks


Assault Bike or Row 

12 minutes:
30 s ON /  30 s OFF



Weightlifting:

Back Squat (2 sec pause)
3x5@75%


Push press
-Build to a heavy set of 3


5 rounds:

10 Push-ups (add weight if possible)
15 GHD Extensions


Monday 5/17

Posted on May 17, 2015 at 10:00 PM Comments comments (0)


WOD:

Back squat (2 sec pause)
3x10 @ ~75% (+5-10 lbs from last week)


then


Strict pull-up
5-5-5-Max reps

*Do the first 3 sets of 5 weighted, if possible. Scale with negatives as needed.


then


5 RFT:

8 Clean and jerks (any variation) 185/125 or 70%
Run 300 m
Rest 2 minutes



Weightlifting:

Snatch
-Hit opener 3 times

Clean and jerk
- Work up to opener

Clean pull
4x2@110% (No pause)

Pull-ups
4x5

Friday 5/15

Posted on May 14, 2015 at 11:05 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Back squat (2 sec pause)
4x5 (Add 5-10 lbs over last week or use ~75%)


then


5 RFT:
10 Hang power snatches 135/95 (Scale with ~65% of best snatch)
10 Handstand push-ups (Scale with strict press)

then

40 Ab wheel rollouts or 60 Hollow rocks



Weightlifting:

Friday:  Rest day

Saturday:

Hvy single snatch

Hvy single clean and jerk

Back Squat (2 sec pause)
3 RM

Thursday 5/14

Posted on May 13, 2015 at 10:25 PM Comments comments (0)


Open gym
7-11 am
2-8 pm


Community WOD @ 6 pm

Strongman Class @ 7 pm



Weightlifting:

Back squat (2 s pause)

4x5@80%


 

Bench press

3x10@75%


4 rounds:

10 Weighted push-ups

10 Jump squats @ 25%

 


Wednesday 5/13

Posted on May 12, 2015 at 10:55 PM Comments comments (0)



If you can't make it to the Hero WOD Fundraiser on 5/24, you can still support the cause by purchasing a t-shirt.  This design is also available on a tank top.  Follow the link below:



WOD:

Clean deadlift
4x5@110% of best clean


then


20-15-10-5

Front squat 155/105 (Cleaned from floor)
Toes to bar
Run 300 m



Weightlifting:

Snatch

8x1@80-85%


 

Power clean

5x3@75%


 

Pause jerk

5x3@75%


 

Clean pull

5x3@100% (2 sec pause @ knee)

 


Tuesday 5/12

Posted on May 11, 2015 at 11:05 PM Comments comments (0)



We have partnered with Sweat Angels, an organization that helps to promote CrossFit gyms, while also supporting great causes.  From now on, when you do a Facebook check-in at Port City CrossFit, a small donation will be made to a charity.  This month, for every check-in we receive, 20 cents will go towards disaster relief in Nepal.  20 cents may seem small, but with lots of check-ins and lots of gyms participating, we can make a difference!  Yes, you can check-in every day!


WOD:

Bench press
3x10 (+5 lbs over last week or ~70% of 1 RM)


then


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

L-Pull-up (*Scale with Banded pull-ups + 10 Hollow rocks per round)
Ring Dip


then


Assault bike or Row:

15 minutes (30 seconds on / 30 seconds off)



Weightlifting:

Back squat (2 s)

3x10@75%


 

Push press

3x10@75%

 


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

L-Pull-up
Ring Dip

Monday 5/11

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


WOD:

Back squat (2 sec pause)
3x10 (+5-10 lbs over last week or ~70% of 1 RM


then


"DT"

5 RFT:
12 Deadlifts
9 Hang Power Cleans
6 Power jerks or push presses

155/105 or 65% of best clean


Comp:

Follow daily WOD


Weightlifting:

Power snatch

5x3@75%


 

Clean and jerk

6x1@80-85%


 

Snatch pull (2 s pause)

5x3@100%


 

GHD Extension

x80

 


Friday 5/8

Posted on May 7, 2015 at 11:00 PM Comments comments (0)


Saturday:

Open gym
9-12

WOD @ 10:00

Strength @ 11:00



Friday's WOD:

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


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


15 minute AMRAP:

In teams of 2:

Assault bike 20 calories
20 V-ups

*One partner works at a time.  One partner does a full round, then switch.  Score is total number of calories, plus total number of V-ups.


Weightlifting:


Friday:  Rest



Thursday 5/7

Posted on May 6, 2015 at 11:10 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


*No Community WOD tonight!*


Strongman class @ 7pm


Weightlifting:

Back squat (2 s)

4x5@77.5%


 

Bench press

3x10@72.5%


 

 

6 rounds:

5 Plyo Push-ups

5 Box jumps



 

30 Ab wheel roll outs

 


Thursday 5/7

Posted on May 6, 2015 at 11:10 PM Comments comments (0)

Wednesday 5/6

Posted on May 5, 2015 at 8:40 PM Comments comments (0)


WOD:

Clean deadlift
4x5@105% of best clean


then


20-15-10-5
Overhead squat 135/95
Run 300 m


then


50 Ab wheel roll-outs
or
75 Hollow rocks




Weightlifting:

Power clean

5x3@72.5%


 

Pause jerk

5x3@72.5%


 

Clean pull

4x3@95%


4 rounds:

10 Pull-ups

10 Bent-over rows


Banded goodmornings

x80



 





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