Workout of the Day


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Thursday 8/25

Posted on August 24, 2016 at 11:00 PM Comments comments (0)


Open gym

6-10 am

2-8 pm


Rise and Grind @ 6 am

Weightlifting @ 6 pm

Boxing @ 6 pm

Strongman @ 7 pm

Wednesday 8/24

Posted on August 23, 2016 at 11:30 PM Comments comments (0)



WOD:

*Muscle-up and butterfly pull-up skills with Alex at 4:00 and 5:30!


Bench press
5 RM, 3x5@85%


then


12 minute AMRAP:
10 Toes to bar
10 Step-ups Right, 10 step-ups Left (24"/20")

Tuesday 8/23

Posted on August 23, 2016 at 12:00 AM Comments comments (0)


WOD:

10 sets:

1 hang clean from power position

1 clean from floor

*Start around 80% of heavy single from last week.  Rest ~90 seconds between sets.  Build in weight as technique allows.  If you want to perform a jerk after the full clean, go for it!


then


20 Clean and jerks 135/95

Run 1 mile

20 Clean and jerks 135/95

Monday 8/22

Posted on August 21, 2016 at 9:20 PM Comments comments (0)


WOD:

Back squat

5 RM, 3x5@85%


then


20 minute AMRAP:

10 Pull-ups

15 Push-ups

20 KB Swings

Run 200 m

Friday 8/19

Posted on August 18, 2016 at 10:50 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday:

Open gym 11:30-1:00

Yoga @ 1030


Friday's WOD:

Front squat (3 second pause in bottom)

-Build gradually to a heavy single


then


4 rounds for time:

15 Deadlifts 225/155

20 DB Push presses 50/30 each hand

50 Double Unders


Thursday 8/18

Posted on August 17, 2016 at 11:20 PM Comments comments (0)
Open gym 6-10 am and 2-8 pm

Wednesday 8/17

Posted on August 17, 2016 at 12:00 AM Comments comments (0)


WOD:

Bench press

-Work up to a 5 rep max


then


5 rounds (not for time):

8 Ring pull-ups (Scale with ring rows)

10 Push-ups (add weight if possible)

12 Ab wheel roll-outs (Scale with hollow rocks)

Sled push down and back

Tuesday 8/16

Posted on August 15, 2016 at 10:10 PM Comments comments (0)


WOD:

Clean (2 sec pause @ knee)

20 minutes to build to a heavy single


then


21-15-9-6-3

Power clean 155/105

Burpee over the bar

Monday 8/15

Posted on August 14, 2016 at 11:55 PM Comments comments (0)


WOD:

Back squat

-Build to a 5 RM


then


5 RFT:

12  Shoulder to overhead 135/95 (Push press or power jerk)

15 Calorie Row or Bike

*For every time you broke up a set of shoulder to overhead, do 5 burpees at the end of the WOD.  Include this in your time.



Friday 8/12

Posted on August 11, 2016 at 11:30 PM Comments comments (0)


The day has finally come when we all must wish Danny well on his next new adventure of attending law school in Ohio.  In his 2 years at Port City CrossFit, Danny has been there to help so many of us on our fitness journeys.  With a keen eye for movement, a vast wealth of knowledge, and his fun, easy-going nature, Danny has been a huge asset to our community, and he will be greatly missed.  We all know that he will continue to excel at whatever it is he puts his mind to.  Danny, thank you for your dedication and commitment to helping us run an awesome gym and have a great community!  Your WOD today is Danny's departing gift!


WOD:

Front squat

3 RM, 3x3@85%


RDL 

4x5


then


13 minute AMRAP:

1 k Row buy-in

80 air squats

60 KB Swings (53/35)

40 hand release push-ups

20 strict pull-ups

As many burpees as possible with remaining time.

*Your score is the total number of burpees performed.


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday: 

Open gym 9:00-11:00


Thursday 8/11

Posted on August 10, 2016 at 11:00 PM Comments comments (0)


Open gym

6-10 am

2-8 pm


Rise and Grind @ 6 am

Boxing @ 6 pm

Strongman @ 7 pm



Wednesday 8/10

Posted on August 9, 2016 at 9:55 PM Comments comments (0)


Gymnastics skills tonight at 4:00 and 5:30!  The first 20 minutes of both of these classes will be led by our gymnastics coach, Alex.  He will be covering some handstand and ring dip skills!


WOD:

OTM 15 minutes:

1 Clean @ 80%+

(*If you feel comfortable doing clean and jerks, and want to add in the jerk, go for it!)


then


30 Pull-ups

Run 1 mile

30 Pull-ups


Weightlifting:

Rest day

Tuesday 8/9

Posted on August 8, 2016 at 11:05 PM Comments comments (0)


WOD:

Bench press

8 RM, 2x8@85%


then


21-15-9

Handstand push-up

Toes to bar

KB Swing 53/35


Weightlifting:

GHD Hip extension

3x10


Muscle snatch + snatch balance + overhead squat

6x(2+2+2)@40-50%


Snatch pull (from blocks @ knee)

4x2@90%


Clean + hang clean

4x(1+2)@70%


Front squat

4x2@80-85%

Monday 8/8

Posted on August 8, 2016 at 1:50 AM Comments comments (0)



I don't think I've ever been so proud to wear a Port City CrossFit shirt as I was this weekend. Both of our teams won every event they competed in and took first overall in their divisions. Caleb took 4th in a very competitive individual field. All along, these athletes carried themselves in a professional manner and supported eachother, as well as their competition. Thanks for all the hard work you guys put in and for representing our gym so well. Also, thanks to Jen Armour and Katelyn for filling in for two of our ladies. You are all amazing!


WOD:

Back squat

8 RM, 2x8@85%


then


4 rounds for time:

50 double unders

40 wall balls

run 400 m


Weightlifting:


Back squat

5 RM, 2x5@90%


Snatch pull

4x5@90%


Behind the neck push press

5 RM, 3X5@90%



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