Workout of the Day


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Wednesday 8/31

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


WOD:

Front squat

-Build to a heavy single (2 sec pause)

3x2@85% (no pause)


then


18-15-12-9-6

Deadlift 225/155

Pull-up


Weightlifting:

Snatch high pull

4x3@95% of best snatch


Back Squat (2 sec pause)

3x5, building to a heavy set of 5


Push press

3x5, building to a heavy set of...

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Tuesday 8/30

Posted on August 29, 2016 at 11:15 PM Comments comments (0)


WOD:

Bench press (1 sec pause @ chest)

-Build to a heavy set of 3


then


5 rounds:

2 minutes ON / 1 minute OFF

10 Push-ups

10 KB Swings 53/35


then


2 laps around the block:

Carry 1 KB; switch hands as needed


Weightlifting:

Snatch

10x1@~85%


Clean (pause @ kne...

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Monday 8/29

Posted on August 28, 2016 at 10:20 PM Comments comments (0)


WOD:

Back squat

-Build to a 3 RM


then


20 minute AMRAP:

6 Power cleans 185/135

9 V-ups

12 Wall balls


Weightlifting:

Clean pull

4x3@95% of best clean


Front squat (2 sec pause in bottom)

4x3 building to a heavy set of 3


Snatch grip behind the neck push press

4x5 building...

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Friday 8/26

Posted on August 25, 2016 at 11:45 PM Comments comments (0)


Saturday:

CLOSED

Meet us at Wrightstville Beach at Mercer's Pier at 9 am for a beach workout!  We will then work together to clean up the beach for about an hour, and then enjoy the rest of the day at the beach!


Sunday:

Open gym 11-1


Friday's WOD:

Front squat (3 second pause in bottomr)

-Heavy single

-3x2@85%


then

...
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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")

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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/...

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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...

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