Workout of the Day

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Wednesday 7/23

Posted on July 22, 2014 at 8:35 PM Comments comments (0)

After a long weekend for us, coaching, competing, and spectating, it's good to be back!  I apologize for the jumbled WOD posts over the last few days.  I was updating the site from my phone, and it doesn't seem to carry the formatting over.

It was awesome having a team this year to represent Port City CrossFit on a national level.  If you have never been to a weigh...
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Tuesday 7/22

Posted on July 22, 2014 at 12:30 AM Comments comments (0)
Wod: Bench press 3x max sets @ 5 lbs over last week Then For time: 21-15-9 Burpee Toes to bar 150 m farmers carry 53/35 Weightlifting: Snatch 3 RM, 95%x3, 90%x3 Snatch pull 4x3@100% of best snatch Snatch RDL 4x5@90% of best snatch Weighted pull up 4x5

Monday 7/21

Posted on July 21, 2014 at 12:15 AM Comments comments (0)
WOD: Front squat *3 sets for max reps. Follow last week's program, but add 5-10 lbs. then 12-10-8-6-4-2 Deadlift (Use bodyweight or same weight as the Gauntlet) Dead-hang pull-up or inverted row Run 1 mile Weightlifting: 3 RM, 95%x3, 90%x3 for all of the following: Split Jerk Back squat Push press Overhead squat

Sunday 7/20

Posted on July 20, 2014 at 8:45 AM Comments comments (0)
Open gym from noon till 2.

Saturday 7/19

Posted on July 18, 2014 at 7:45 PM Comments comments (0)
Open gym: 9-12 WOD@ 10 Strength class@ 11 Weightlifting: snatch:max; clean and jerk: max; front squat: 2 RM, 3x2@90%

Friday 7/18

Posted on July 17, 2014 at 8:30 PM Comments comments (0)
Weightlifting National Championships Live Feed: Kayla: 10:00 am Heidi: 12:30 pm Michael: 2:30 pm (This schedule is Eastern standard time.) WOD: Power clean and power jerk 8x2@90% of 2 RM from last week *if you didn't set a 2 rm last week, find one today. Then Complete 3 rounds: 3 minute amrap: 5 burpees 5 box jumps 90 sec rest *pick up where you left off on the previous round. ... Read Full Post »

Thursday 7/17

Posted on July 16, 2014 at 10:25 PM Comments comments (0)
Open gym: 6-11 am 2-8 pm No strongman class today. It'll be back next week! Check back here later for info about the live stream for the Weightlifting National Championships!

Wednesday 7/16

Posted on July 15, 2014 at 9:25 PM Comments comments (0)

Today we are going to attack some heavy back squats.  These will help to drive up the front squat, as well as build leg and back strength for the deadlift.  They also build confidence and mental toughness because they are just so damn challenging. We will keep the total volume low compared to Monday's front squats to allow some more weight on the bar.  Work up to the heaviest set of 3 beautiful reps that you c...
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Tuesday 7/15

Posted on July 14, 2014 at 10:50 PM Comments comments (0)

Today we will be using the same set and rep scheme for bench press as we did yesterday for front squat.  If you have found that you bench press progress has stalled, you most likely need another day of bench pressing!  Extra bench work will be programmed on Saturdays in the strength class @ 11 a.m.  

For the deadlifts today, resist the temptation to put more w...
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Monday 7/14

Posted on July 13, 2014 at 10:15 PM Comments comments (0)

Last week was a fun and exciting week watching you guys challenge yourselves and step out of your comfort zones.  There were lots of awesome lifts and PRs set on Friday!  Today we start day 1 of training for our next go-around of the Gauntlet and PCCF total.  If you missed one of these, you can still make it up this week.  

Many of the workouts over the ne...
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Friday 7/11

Posted on July 10, 2014 at 11:20 PM Comments comments (0)

Sunday: open gym 1230-2; strongman class at 1:00 Saturday:

Open gym 9-12
Buddy WOD @ 10:00
Strength WOD@ 11:00
Weightlifting Max Out@ 10:00

No CrossFit Kids Class today.

Friday's WOD:

Port City CrossFit Total

Front squat 1 RM
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Thursday 7/10

Posted on July 9, 2014 at 11:15 PM Comments comments (0)

Open gym
6-11 am
2-8 pm

Strongman class @ 7 pm
Weightlifting @ 6 pm


3 RM, 95%x3, 90%x3

Snatch pull
4x3@100% of best snatch

Snatch RDL
4x5@ heaviest snatch triple weight
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Wednesday 7/9

Posted on July 8, 2014 at 10:45 PM Comments comments (0)

Don't crush yourself today!  Save some energy for Friday's CrossFit total.  The 5 second pause in the bottom of the front squat will limit the amount of weight on the bar, but will get your muscles firing hard so you can get a good max on Friday.  It's also a great drill for improving the bottom position of your squat.  

On the conditioning portion of to...
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Tuesday 7/8

Posted on July 7, 2014 at 11:25 PM Comments comments (0)

Today, we will take some time to work on learning or improving the power jerk.  Over the next few weeks, we will use the power clean to develop speed and extension in the pull, and the power jerk to develop a strong leg drive as well as overhead stability.


40 Heavy KB Swings


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