Workout of the Day


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Friday 6/24

Posted on June 23, 2016 at 10:55 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday:

Yoga @ 1030 (Please bring $10 cash)

Open gym: 1130-1:00


Friday's WOD:

Handstand push-up

4 sets for max reps


then


4 RFT:

10 Chest to Bar Pull-ups

15 Deadlifts 225/155


Competitors:

OTM 12 minutes

1 Clean and jerk @ 80-85%

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Thursday 6/23

Posted on June 22, 2016 at 10:00 PM Comments comments (0)


Open gym:

6-10 am

2-8 pm


Rise and Grind @ 6 am

Strongman @ 7 pm


Weightlifting:

Power clean

-Build to a heavy triple


Snatch pull

4x5@100%


Pause jerk from rack (2 sec pause in dip)

-Build to a heavy single


Bench press

-Build to a new 8 RM

Wednesday 6/22

Posted on June 21, 2016 at 10:50 PM Comments comments (0)




WOD:

OTM 15 minutes:

1 Power clean + 1 Hang clean from knee
-Start around 75% of 1 RM, work up as technique allows

then

"Karen"


Competitors:

3 rounds:
Max reps unrboken chest to b...
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Tuesday 6/21

Posted on June 20, 2016 at 11:15 PM Comments comments (0)


WOD:

4 rounds: (not for time; rest as needed)

DB Bench press - max reps

*(Use a weight that allows you to get 8-12 reps on the first set)

Inverted rows - max reps


then


With a buddy:

10 RFT:

10 Toes to bar

10 Burpees

20 Calorie Row or Bike

*One buddy works at a time.  The buddy working will perform an entire round before swit...

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Monday 6/20

Posted on June 19, 2016 at 10:15 PM Comments comments (0)


WOD:

5 rounds not for time: (Rest as needed)

5 Weighted Pull-ups

Walking lunges 60 ft. - 60 ft. (From rack to edge of mats and back)


then


10 minute AMRAP:

50 Double unders

20 DB Push presses 50/30 (10 Each arm)

*Score is total reps (70 per round)


Competitors:

Every 90 seconds for 12 rounds:

Snatch high pull + ...

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Friday 6/17

Posted on June 16, 2016 at 11:50 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday:

Open gym 11-1


Friday's WOD:

Handstand push-up

4 sets of max reps

*Rest as needed between rounds.  Record total number of reps.


then


21-15-9

DB Snatch 50/30 (21 each, 15 each, 9 each; switch as needed)

Box jump

Run 400 m


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Thursday 6/16

Posted on June 16, 2016 at 12:00 AM Comments comments (0)


The results of our 60 day body transformation challenge are in!  Many of you showed drastic improvements in both body composition and performance over the last 2 months, and as always, it was awesome to see.  

When it comes to making improvements and meeting your goals, consistency over time is key, but there is so much more than just getting to the gym.  Using ...
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Wednesday 6/15

Posted on June 14, 2016 at 8:40 PM Comments comments (0)


WOD:

Every 90 seconds for 10 rounds:

1 Clean + 1 Hang clean @~75%

*Keep the weight light and focus on postion.  Pause for 2 seconds above the knee, and pause for 2 seconds at the power position on the first clean.


then


In teams: (team size will be dependent on class size)

For time:

100 ft. farmer's carry 75/53

100 ft. sled push (9...

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Tuesday 6/14

Posted on June 14, 2016 at 12:05 AM Comments comments (0)


WOD:

4 rounds: 

Max reps DB Bench press 50/30*

Max reps Strict pull-ups

Rest as needed between sets.

*Scale up or down to a DB weight that will allow you to get 8-12 reps on your first round.


then


3 rounds for max reps:

1 min. Assault bike 

1 min. DB push press 50/30 (DB in each hand.)

1 min. Double unders

1 min...

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Monday 6/13

Posted on June 12, 2016 at 11:45 PM Comments comments (0)


WOD:

Weighted walking lunges

4x10 each leg

*20 Heavy KB swings after each set


then


5 RFT:

10 Power cleans 155/105

10 Toes to bar


Competitors:

OTM 15 minutes:

1 Snatch @ 80%


then


Follow daily WOD


Weightlifting:

Back squat

4x8@75% (+5-10 lbs)

*On...

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Friday 6/10

Posted on June 10, 2016 at 1:00 AM Comments comments (0)

 


Port City CrossFit, Be Awesome, and Little Warrior WOD are hosting an event to help fun the research and development of childhood cancer! For more info and/or to get involved go to littlewarriorwod.org


 

Minimum Donation of $40.00 includes choce of T-Shirt or Snap Back Cap. Donations can be made online at littlewarriorwod.org or at Port City CrossFit before and durin...

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Thursday 6/9

Posted on June 9, 2016 at 10:15 AM Comments comments (0)


Open gym
6-10 am
2-8 pm

Strongman @  7 pm


Weightlifting:

Power clean
5x3@70%
*Perform 1 set every 2 minutes

Snatch pull
4x5@90%

Jerk drive
4x5@80% of best jerk

Bench press
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Wednesday 6/8

Posted on June 7, 2016 at 11:30 PM Comments comments (0)

 


Port City CrossFit, Be Awesome, and Little Warrior WOD are hosting an event to help fun the research and development of childhood cancer! For more info and/or to get involved go to littlewarriorwod.org 


 

Minimum Donation of $40.00 includes choce of T-Shirt or Snap Back Cap. Donations can be made online at littlewarriorwod.org or at Port City CrossFit before and duri...

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Tuesday 6/7

Posted on June 6, 2016 at 11:30 PM Comments comments (0)


WOD:

Bench press

-Heavy single; Go for a PR if you feel good!


then


50-40-30-20-10

DB Snatch 50/30 (50 total, 40 total, etc. Switch arms as needed.)

100-80-60-40-20

Double under


Weightlifting:

Power snatch

5x3@70%

*Perform one set every 2 minutes.


Clean pull

4x5@90%


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