Workout of the Day


view:  full / summary

Thursday 4/24

Posted on April 23, 2014 at 11:00 PM Comments comments (0)


T-Shirts will be in today!  They are gonna go quick!  $25 - cash, or they can be added to your acount.


Open gym

6-11 am
2-8 pm

Thursday open gym can be used to make up a missed WOD, work on skills, brush up on weaknesses, or improve your mobility.  There is not a workout planned for this day, nor are there structured group classes, however, there are still coaches on duty to offer guidance and help you with whatever it is you are working on.  This is your gym!  Take every oppurtunity you can to use it and your coaches to keep your progress coming along!

Friday we will be back squatting to a 5 RM, so back squats are not advisable today if you plan on coming on Friday.


Weightlifting:

All

Push press
3 RM, 90%x3

Klokov press
3 RM, 90%x3

Bent-over row
3 RM, 90%x3

Single-arm row
4x8 each

Wednesday 4/23

Posted on April 22, 2014 at 10:40 PM Comments comments (0)


Bench press

4x5, building to a 5 RM


then


PCCF Open WOD 5

21-15-9

Deadlift
Toes to bar

Rx:  225/135
Masters:  185/105
Scaled: 95; ab mat sit-ups


*Use Rx or 65% of 1 RM deadlift, whichever is less.


Weightlifting:

Class

Clean and jerk
10x1 @ 8/10 or better

Hang snatch (from knee)
Hvy double, then 3x2@90%

Back squat
3x5 (add 5-10 over Monday)


Advanced:

Clean grip Sott's press
3 RM

Snatch from blocks
3 RM

Clean from blocks
3 RM

Front squat
3 RM w/ 3 sec pause

Clean pulls
3x2@90% (6 sec descent on last round)


Tuesday 4/22

Posted on April 21, 2014 at 10:40 PM Comments comments (0)


WOD:

High hang clean + Hang clean + Clean

-Build to heaviest round possible, then 90%x3 rounds

*Beat weight from last week!


then


Bent-over rows
4x8


Weightlifting:

Class and advanced:

Overhead squats w/ 3 sec pause
3 RM

Jerk
2 RM

Bent over row
5x5

KB Strict press
5x5

Monday 4/21

Posted on April 20, 2014 at 2:45 PM Comments comments (0)


RX WOMEN



 MASTERS



SCALED




Open WOD 5 will be on Wednesday!  Practice your toes to bar!


WOD:

Back squat
5x5@90% 5 RM


then


4 rounds for time:

10 Pull-ups
20 Push-ups
Run 400 m (Fast!!)
Rest 2 minutes

*Include rest in recorded time.


Weightlifting:

Advanced:

Snatch grip Sott's press
3 RM

Snatch + Hang Snatch
1 RM

Clean + Hang clean + 2 jerks
1 RM

Back squats
5x5

Goodmorning
4x6


Class:

Snatch
10x1 @ 8/10 or better

Hang clean and jerk
4x(2+2)

Back squat
3x5

Goodmorning
4x5

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





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