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 a...
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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

 

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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
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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 c...
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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 goo...
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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.
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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 

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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

...
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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:
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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-u...

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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:



...
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