Workout of the Day


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Wednesday 4/1

Posted on April 1, 2015 at 12:00 AM Comments comments (0)


WOD:

Back squat (3 sec pause)
5 RM, 2x5@90%


then


For time:

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

Overhead Squat  135/95 (Bar starts on the floor)
Toes to Bar (Scale with hollow rocks 20-18-16-14-12-10-8-6-4-2)

 120 KB Swings (break up throughout workout as needed)



Comp:

Clean and jerk
10x1@85-90%



Weightlifting:

Clean and jerk
10x1@85-90%

Snatch deadlift
3 RM, 2x3@90%

Snatch pull
4x2@110%

Snatch push press
5 RM, 2x5@90%

Ab wheel
x60

Tuesday 3/31

Posted on March 30, 2015 at 11:05 PM Comments comments (0)


Vengeance Games meeting will be WEDNESDAY at 6 pm instead of today!


WOD:

Power jerk
-Build to a heavy set of 5; then do 2x5@90% 

*This movement is still relatively new for many of you.  Don't be in a rush to put on weight.  Perfect the movement first.  If you struggle with mobility or basic positions, stick with a push press!


then


4 rounds:

10 Handstand Push-ups or strict presses
2x200 ft. Single-arm farmer's carry (200 ft each hand)
30 KB Swings

*Carry a kettlebell or dumbbell in one hand.  Keep your core tight and stand as tall as possible as you walk.  


Weightlifting:

Back squat
5x1; build to a heavy single
5x3@75%+


Pull-up
4x5

GHD Extension
4x20

*Pick two accessories.


Monday 3/30

Posted on March 29, 2015 at 10:45 PM Comments comments (1)


By now, you have all noticed some shiny new equipment around the gym.  This new equipment was very generously donated to the gym from one of our members.  It speaks volumes about the people in this gym that someone would make such an awesome contribution. The community we have within PCCF is truly unmatched, and I am forever grateful for all of you.  Thanks for making your gym great, and be sure to thank Charles especially, for his generosity.  

-Keith



*This week's open WOD will be done on Friday during all classes our on Saturday at 11:00.  If you absolutey cannot make it Friday or Saturday, please make other arrangements with Keith to get this workout done.


WOD:

Deadlift
Establish a 3 RM


then


15 minute AMRAP:

2 Power cleans
2 Pull-ups
4 Power cleans
4 Pull-ups
6 Power cleans
6 Pull-ups
etc...

*Record your score as the total number of reps completed.

RX:  155/105


Comp:

Follow daily WOD

*Vengeance Games meeting Tuesday @ 6 pm.  This shouldn't take long, I just want to talk with everyone who is competing about how their training is going and see if there are any questions that you guys may have!



Weightlifting:

This week we are going to cut out one training day.  Friday will become a rest day.  Saturday am at 10, we will max out.  Be there!


Snatch
10x1@85-90%

Jerk
4x2@80-85%
3 sec pause @ dip

 


Clean deadlift
3 RM (Straps allowed.  Beat last week by 10-20 lbs)


Clean pull
4x2@110%



Sunday 3/29

Posted on March 29, 2015 at 9:10 AM Comments comments (0)
Open gym 11-1

Friday 3/27

Posted on March 26, 2015 at 10:40 PM Comments comments (0)


Saturday:

Open gym 
9-12

10:00 am:  Strength class 
11:00 am:  CF Open WOD 15.5


Friday's WOD:

Clean
-Work up to a 1 RM


then


Tabata Intervals (8 rounds: 20 sec work / 10 sec rest):

Assault bike (cals)

Toes to bar (scale with V-Up)

KB Swing

*Do all 8 rounds of 1 exercise before moving to the next.  Take one minute rest between exercises.  Your score is your total number of reps and calories added together.


Comp:

Friday:  Follow daily WOD


Saturday:

CF Open WOD 15.5

Snatch 10x1@85-90%




Weightlifting:

Friday MAX out!

Try to hit 90% or better on both lifts.  If you feel good, go for a PR!

Thursday 3/26

Posted on March 25, 2015 at 11:35 PM Comments comments (0)

o


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm



Weightlifting:

Front squat

5x1 (working up to a heavy single)

8x2@80%+ (3 sec pause)


GHD Extension

4x15


Pull-ups

4x10

Wednesday 3/25

Posted on March 24, 2015 at 11:35 PM Comments comments (0)


WOD:

Front squat (3 sec pause)
Establish a 3 RM, then hit 2x3@90%


then


5 rounds (not for time):

10  Weighted push-ups
10 Inverted rows
20 KB Swings


then


Farmer's carry
4x200 ft (100 ft. down / 100 ft back)

*Use a challenging weight, but don't go overboard as these are the first weighted carries we have done in a while!



Weightlifting:

Clean and jerk
10x1@85%


Snatch deadlift
3 RM (straps allowed)


Snatch pull
4x2@110% (don't control descent)


Snatch push press
5 RM, 3x5@90%

Tuesday 3/24

Posted on March 23, 2015 at 10:45 PM Comments comments (0)


WOD:

Power jerk
-Practice the movement and build gradually to a challenging set of 5


then


10 sets:

1 Hang snatch from knee
1 Snatch

*Start at a moderate weight and gradually increase as your technique allows.  The purpose of this drill is to work on keeping positions the same whether you are working from the hang or the floor and to get under the bar quickly.


then


Dead-hang pull-ups
4 x Max reps


110 KB Swings


Comp:

Follow daily WOD

+

20 minutes:

Odd minutes:  5 KB Snatches each arm

Even minutes:  25 double unders



Weightlifting:

Back squat
-Build to a heavy single; no misses!

5x3@75%+
-Start at 75% and build to a heavy triple

Jump squat
3x5@25%

Pull-up
4x5

GHD Extension
4x15

KB Swing x 80

Monday 3/23

Posted on March 22, 2015 at 10:45 PM Comments comments (0)



It's the start of a new week!  What do you want to get out of this week?  It's up to you whether or not it will be awesome or be a drag.  Make the most of it.  Don't let negative people or circumstances bring you down or waste your energy. Your attitude determines the outcome.  Have the mindset that you can conquer all obstacles both large and small.  Be effective.  Make it an awesome week!


WOD:

Back squat (3 sec pause)

Establish a 5 RM


then


Port City CrossFit Open WOD 4

8 rounds for time:

5 Deadlifts
10 Toes to Bar (M/F scaled: 10 Hanging knee raise; knees above hips)
15 Wall Balls

Male RX:  255 lb deadlift, 20 lb wall ball - wall ball target
Female RX:  185 lb deadlift, 14 lb wall ball - wall ball target
Male Scaled:  205 lb deadlift, 20 lba wall ball - wall ball target
Female scaled:  135 lb deadlift, 14 lb wall ball - height of doorway thrown from outside


We are excited to announce the prizes for the PCCF Open!:

1st place RX female and male:  $100

2nd place RX female and male: $50

1st place scaled female and male:  $50




Weightlifting:

Snatch

10x1@85%


 

Jerk

4x2@85%

(3 sec pause @ dip)


 

Clean deadlift

3 RM


 

Clean pull

4x2@110%

(5 sec descent)


 

Ab wheel

X60

 




Sunday 3/22

Posted on March 22, 2015 at 9:00 AM Comments comments (0)
Open gym 11-1

Friday 3/20

Posted on March 19, 2015 at 11:25 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength @ 11:00



Friday's WOD:

Front squat (2 sec pause)
5 RM


then


Every 90 seconds for 10 rounds:
2 Hang snatches from the knee @ 75%+


then


5 rounds for time:

10 Pull-ups
20 KB Swings


Comp:

Follow daily WOD

+

4x10 GHD Extension


Saturday:

Clean and jerk 10x1@90%+

CF Open WOD 15.4



Weightlifting:


Friday

Max out @ 6 pm





Thursday 3/19

Posted on March 18, 2015 at 10:50 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman class @ 7 pm



Weightlifting:

Front squat + jerk
(2+1)

Build to a max


Pick 2 accessories.

Wednesday 3/18

Posted on March 17, 2015 at 11:10 PM Comments comments (0)


WOD:

Deadlift

4x3@95% of 5 RM from 3/6


then


15 minute AMRAP:

6 Power cleans 155/105

8 OH Walking lunges each leg 25/15

10 Hollow rocks


100 KB Swings


Comp:

Follow daily WOD

+

200 double unders


Weightlifting:

Snatch

2 RM


Clean pull (5 sec descent)

4x2@105%+


Bent over row

5 RM, 2x5@90%


Weighted pull-up

4x5


GHD Extension

4x15



Tuesday 3/17

Posted on March 16, 2015 at 10:40 PM Comments comments (0)


WOD:

Push press
8 RM, 2x8@90%


then


5 rounds (not for time):

5 Muscle-ups
15 Toes to bar
20 KB Swings


or


5 rounds (not for time):

5 Ring pull-ups
10 Push-ups
15 Hollow rocks
20 KB Swings


Comp:

Follow daily WOD
+
KB Snatch
4x10 each arm









Weightlifting:

Back squat (2 s pause)

5 RM, 2x5@90%


 

BTN Push press

5 RM, 2x5@90%


Weighted push-ups

4x10


Ring Dips

4x5


Ab wheel

4x15


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