Workout of the Day


view:  full / summary

Friday 10/31

Posted on October 30, 2014 at 11:20 PM Comments comments (0)


*Halloween WOD and BYOB today!*  

WOD:

Clean

-Work up to a heavy single or work on your technique as needed


then

For time:

Run 800 m

8 rounds:
5 Pull-ups
10 Push-ups...
Read Full Post »

Thursday 10/30

Posted on October 30, 2014 at 12:00 AM Comments comments (0)


*Community WOD tonight at 6 pm!  Bring a friend!  It's free!*

*Halloween WOD and BYOB tomorrow!

Thursday:

Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm - All welcome!

Weightlifting @ 6 pm

Strongman @ 7 pm

Read Full Post »

Wednesday 10/29

Posted on October 28, 2014 at 11:30 PM Comments comments (0)


*No supervised Kids Care today*  Sorry for the inconvenience!


Community WOD tomorrow at 6 pm!  Bring a friend!  It's free!


*HALLOWEEN WOD ON FRIDAY!*  Wear a costume!


WOD:

Front squat (3 sec pause at bottom)
Build to 2 RM, t...
Read Full Post »

Tuesday 10/28

Posted on October 27, 2014 at 11:10 PM Comments comments (0)

Bench press

10-8-6-4-2-1

*Start around 85% of 5RM.  Work up in weight each set, but avoid any missed reps.


then


For time:

 

10-8-6-4-2

Power clean and jerk or push press  135/95 or 65% of best clean

Toes to bar (Scale with V-ups)


Weightlifting:

 

Push press

5 RM, 95%x5, 90%x5


 

Read Full Post »

Monday 10/27

Posted on October 26, 2014 at 11:20 PM Comments comments (0)


This weekend, seven lifters from our Port City Barbell team competed in the 2014 NC Weightlifting State Championships.  Kera, Claire, and Logan all competed for their first time, and put up some very good lifts, as well as set a few personal records.  TJ and Derek both hit huge PR totals, with Derek setting personal records on both the snatch at 253 lbs and clean and jerk at 301 lbs. ...
Read Full Post »

Sunday 10/26

Posted on October 26, 2014 at 9:40 AM Comments comments (0)
Open gym 11-1

Friday 10/24

Posted on October 23, 2014 at 11:20 PM Comments comments (0)


Saturday:

Open gym
9-12
WOD @ 10



Friday's WOD:

Front squat
3 RM (3x3)


then

5 rounds:

 

2 min running clock:

6 Power cleans

6 Front squats

6 Push presses or j...

Read Full Post »

Thursday 10/23

Posted on October 22, 2014 at 11:20 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm
Strongman @ 7 pm



Weightlifting:

Power snatch
Power clean and jerk

-Work up to a single at about 90% effort

Wednesday 10/22

Posted on October 21, 2014 at 10:55 PM Comments comments (0)


Hey guys!  I know some of you really struggled with the bench press yesterday morning.  Well, there is nothing wrong with you!  That was my mistake.  I wrote 85% of 1 RM, when I meant to write 85% of 5 RM, which would have made much more sense for a set of 10!  I apologize for the mistake.  I will do some burpees!  We will do this same set and rep scheme again next week, so ...
Read Full Post »

Tuesday 10/22

Posted on October 20, 2014 at 10:55 PM Comments comments (0)


WOD:

Bench press

10-8-6-4-2-1

*Start set of 10 around 85% of 5 RM


5 Single-arm BO Rows after each set


 

20 minutes:

Odd: 5 HSPU or strict presses

Even: 5 Toes to bar or 10 V-ups


 

5 rounds:

Run 300 m

Rest 2 minutes

 



Weightlifting...
Read Full Post »

Monday 10/20

Posted on October 19, 2014 at 10:25 PM Comments comments (0)


WOD:

Back squat

3 RM, (5x3; once you have reached your 3 RM, back off 10% and complete the remaining number of sets)


 

Complete 5 rounds:

Max reps pull-ups (*Scale with inverted rows)

10 Double KB squats

15 Double KB swings

Rest as needed



Weightlifting:


Snatch

-Work up t...

Read Full Post »

Sunday 10/19

Posted on October 19, 2014 at 1:50 AM Comments comments (0)
Open gym: 11-2 Strongman @ 1 pm jungle rapids @ 3 pm Hopp's Supply Co @ 530 pm

Friday 10/17

Posted on October 16, 2014 at 11:40 PM Comments comments (0)


Great turnout for the Community WOD!  Thank you to all of you who encouraged or brought your friends!  We will have another workout like this next Thursday at 6 pm!


*NO SUPERVISED KIDS CARE TODAY*  Sorry for the inconvenience!


If you missed the nutrition class last night, and you need help, keep a three-day fo...
Read Full Post »

Thursday 10/16

Posted on October 15, 2014 at 11:30 PM Comments comments (0)


Open gym

7-11 am
2-8 pm

Community WOD @ 6 pm  

Nutrition Class @ 7 pm  

Both the Community WOD and nutrition class are FREE and open to anyone!


Weightlifting:

Back squat (If you missed yesterday's squats)
Read Full Post »

Rss_feed

Get Started Today!

Schedule your first intro session for FREE!

Call Keith @ (765)490-4167
or
E-mail us @ portcitycrossfit@gmail.com

Like Us!

Resources



Crossfit Kids