Workout of the Day


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Friday 5/29

Posted on May 28, 2015 at 10:45 PM Comments comments (0)


Saturday:

Open gym:  9-12 am

WOD @ 10:00 am

Strength class @ 11:00 am



Sunday:

Open gym:  11-1



Friday's WOD:

Overhead squat
6x2 (Focus on balance and position.  Work up in weight as form allows, but avoid any misses.)


Pull-up
5-5-5-Max
(Do the first 3 sets weighted.  Do the max set at boydweight.)


then

5 RFT:
30 Wall balls
10 Toes to bar
Run 300 m


Weightlifting:

Friday:  Rest day

Saturday:

Snatch pull + Snatch + OHS
6x1@ 85-90%

Clean + FS + Jerk
6x1@85-90%

Back squat
5x3@80-85%

GHD Extension
4x15


Thursday 5/28

Posted on May 27, 2015 at 11:30 PM Comments comments (0)


Open gym
7-11 am
2-8 pm


Community WOD @ 6 pm

No Strongman class tonight!


Weightlifting:

Clean and jerk

8x2@80-85%


 

Clean pull

8x2@100%


 

GHD Extension

4x15

 


Wednesday 5/27

Posted on May 26, 2015 at 11:45 PM Comments comments (0)


WOD:

Bench press
5x5@ ~75% of 1 RM

*Focus on tempo.  Descend slow and controlled.  Ascend faster than the descent.


then

5 rounds for time:
10 HS Push-ups (Scale with strict press)
10 Deadlifts 225/165 (Scale with 65%)
Run 300 m


Comp:

Snatch 
8x2@~80-85% (Keep it in this range, and stay somewhat on the light side for today.)

Follow daily WOD, including bench press.
*Use 255/185 for deadlifts.



Weightlifting:

Back Squat

5x5@75%

*Focus on tempo.  You should be coming up faster than you go down.


 

Snatch grip push press + OHS

5x(5+1)@75-80% of snatch


 

Snatch grip RDL

4x5@70% of snatch


 

Seated box jump

5x3

 


Tuesday 5/26

Posted on May 25, 2015 at 11:00 PM Comments comments (0)


It was a busy and fun weekend at Port City CrossFit!  

On Saturday, we hosted the 2nd annual Port City Barbell Memorial Day Open.  Over 50 lifters competed, with some of them travelling from as far as Atlanta and New Jersey.  It was an exciting meet with many talented lifters, and great performances from our own Port City Barbell Team.  We received many compliments for how smoothly the meet ran and how fun of an environment it was.  This would not have been possible without the many volunteers that helped with the set-up, running, and tear-down of the event.  Thank you all so much for your help!


On Sunday, we hosted a fundraiser to benefit families of Special Operations Marines and Sailors who gave their lives.  We honored the 56 Marines and Sailors of MARSOC with a challenging workout in their memory.  Over 100 people participicated in this workout, and many more came out to show their support.  In the end, we raised $5,144 for these families.  The support from our community was amazing.  I can't say thank you enough to all of our donors, participants, and volunteers.  


WOD:

Back squat (No pause)

5x5@ ~75% 1 RM


 

Pull-up

5-5-5-Max reps

*Do the sets of 5 weighted, if possible.  The max set should be done with no weight.


 

With a buddy:

10 RFT:

10 Inverted rows

30 KB Swings

*One partner works at a time.  The partner working must complete a full round before switching with their partner.


then


 

4x10 Ab wheel

Or

4x15 Hollow rock


Comp:

Back squat

 

5x5@ ~75% 1 RM


 

 

 

Pull-up

 

5-5-5-Max reps

 

*Do the sets of 5 weighted, if possible. The max set should be done with no weight.


*Gymnastics skills w/ Brandon - handstand walks & muscle-ups


Met-con from daily WOD



Weightlifting:

Snatch

8x2@80-85%


 

Power clean + 2 FS + Jerk

6x1@80%


 

Snatch pull(2 s pause @ knee)

8x2@95%


 

GHD Extension

4x15

 




 




Monday 5/25

Posted on May 24, 2015 at 10:50 PM Comments comments (0)
Open gym 10-12

Saturday 5/23

Posted on May 22, 2015 at 10:30 PM Comments comments (0)


2015 Port City Barbell Memorial Day Open is today!


*No WOD today!  Come support your fellow athletes!


Session 1:  9:00 am (Weigh-in: 7:00-8:00 am)

Session 2:  11:30 am  (Weigh-in:  9:30-10:30 am)

Session 3:  2:30 pm  (Weigh-in:  12:30-1:30)


*Please park only in blue designated areas!

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)

 



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