Workout of the Day


view:  full / summary

Friday 2/27

Posted on February 26, 2015 at 11:25 PM Comments comments (0)



Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Deadlift

5 RM


then


10-9-8-7-6-5-4-3-2-1

Hang power clean 155/95 or 65%

Over-the bar burpees (Do with body parallel to bar.)


Comp:

Follow daily WOD

GHD Extension

4x10


KB Snatch

Read Full Post »

Thursday 2/26

Posted on February 25, 2015 at 11:30 PM Comments comments (0)


Open gym
7-11 am
2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm



Weightlifting:

Front squat + Jerk

(2+1)

-Max, then 2 sets@85%


 

Jerk drive

5x3@105% of best jerk

(Hold 10 sec...

Read Full Post »

Wednesday 2/25

Posted on February 24, 2015 at 10:15 PM Comments comments (0)


Regular hours today!


WOD:

OTM 15 minutes:

2 Hang snatches @ 75%+ (from knee)
*Work up as technique allows


then

Walking lunges
4x8 each leg (Add weight with KB in each hand using a famer's style carry)


...
Read Full Post »

Tuesday 2/24

Posted on February 23, 2015 at 11:00 PM Comments comments (0)


*As of Monday at 11 pm, we are running on normal hours!  Check back periodically for updates.


WOD:

Bench press
1 RM


then

8 rounds for completion:

5 Handstand Push-ups
10 Hollow Rocks
15 KB Swings

Read Full Post »

Monday 2/23

Posted on February 22, 2015 at 9:55 PM Comments comments (0)


Another successful meet for the Port City Barbell Team!  These guys roll deep and impress everywhere they go.  Kayla and Keith took best overall lifters and several PRs were set, despite not tapering for this meet.  The motivation, camaraderie, and support this team shows for one another and their fellow lifters is awesome!  You guys always make your gym proud!  The nex...
Read Full Post »

Sunday 2/22

Posted on February 22, 2015 at 8:00 AM Comments comments (0)
Open gym 11-1

Friday 2/20

Posted on February 19, 2015 at 11:15 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:

Snatch
20 minutes to work up to a heavy single

Ring Dip
4x5

15 minute AMRAP:

5 Toes to bar
Read Full Post »

Thursday 2/19

Posted on February 18, 2015 at 11:10 PM Comments comments (0)


Open gym

7-11 am
2-8 pm

Special Olympics @ 3 pm
Community WOD @ 6 pm
Strongman Class @ 7 pm



Weightlifting: If you are lifting in the meet on Saturday: Work up to 75% on both lifts. Front squat (3 sec pause) 3 RM. Otherwise, follow as posted:

Fro...

Read Full Post »

Wednesday 2/18

Posted on February 17, 2015 at 11:00 PM Comments comments (0)


Goal setting class tonight at 6 pm!


WOD:

Deadlift
5 RM (Beat last week by 5%)


4 rounds for quality:

8 Inverted Rows
8 Split squats each leg
8 Single-leg RDL


Accumulate 2 minutes in L-Hold

Read Full Post »

Tuesday 2/17

Posted on February 16, 2015 at 10:55 PM Comments comments (0)


Goal setting class has been rescheduled for tomorrow at  6 pm!


If you need help with your handstand walks or other gymnastics skill work, come tonight between 6 and 8!  Gymnastics Coach Brandon will be in the gym and can help you!


WOD:

Bench press
5 RM, 95%x5, 90%x5

Read Full Post »

Monday 2/16

Posted on February 15, 2015 at 4:25 PM Comments comments (0)


Aaron, Krissi, Pete, and Victoria competed this weekend at the Valentine's Day Massacre at CrossFit Wilmington.  During the snatch ladder event, Aaron and Victoria both set snatch personal records, while Krissi and Pete both came within 5 lbs of their PR.  Both teams trained hard for this event and made some serious progress during their preparation.  We are proud of these athletes for how ...
Read Full Post »

Friday 2/13

Posted on February 12, 2015 at 10:10 PM Comments comments (0)


Saturday:

Open gym 

9-12

WOD @ 10:00 am

Strength class @ 11:00 am


Friday's WOD:

Clean

1 RM


Ring Dip

5x5


For 20 minutes:

Odd minutes: 

Max reps of burpees in 30 seconds

Rest for 30 seconds


Even minutes:

15 KB Swings 72/53



Weightlifting:

Read Full Post »

Thursday 2/12

Posted on February 11, 2015 at 10:10 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm

Nutrition Class @ 7 pm

No strongman class tonight!


Weightlifting:

Front squat (5 s at the bottom/ 15 s at the top)

1 RM, 3x3@90%


 

Bench press

5 RM, 95%, 90%


 

4 rounds:

5 KB Push presses

50/50 OH Walk


 

Read Full Post »

Wednesday 2/11

Posted on February 10, 2015 at 10:10 PM Comments comments (0)

 


Goal Setting Class

The goal setting class is being moved to next week!  Sorry for the last minute change.  Date and time will be updated soon!



 

 

Nutrition Class

Thursday night at 7 pm, following the community WOD, Keith and Heidi will be putting on a nutrition class. We will be talking about calories, macronutrient ...

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