Workout of the Day


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Thursday 3/26

Posted on March 25, 2015 at 11:35 PM Comments comments (0)

o


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm



Weightlifting:

Front squat

5x1 (working up to a heavy single)

8x2@80%+ (3 sec pause)


GHD Extension

4x15


Pull-ups

4x10

Wednesday 3/25

Posted on March 24, 2015 at 11:35 PM Comments comments (0)


WOD:

Front squat (3 sec pause)
Establish a 3 RM, then hit 2x3@90%


then


5 rounds (not for time):

10  Weighted push-ups
10 Inverted rows
20 KB Swings


then


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Tuesday 3/24

Posted on March 23, 2015 at 10:45 PM Comments comments (0)


WOD:

Power jerk
-Practice the movement and build gradually to a challenging set of 5


then


10 sets:

1 Hang snatch from knee
1 Snatch

*Start at a moderate weight and gradually increase as your technique allows.  The p...
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Monday 3/23

Posted on March 22, 2015 at 10:45 PM Comments comments (0)



It's the start of a new week!  What do you want to get out of this week?  It's up to you whether or not it will be awesome or be a drag.  Make the most of it.  Don't let negative people or circumstances bring you down or waste your energy. Your attitude determines the outcome.  Have the mindset that you can conquer all obstacles both large and small.  Be eff...
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Sunday 3/22

Posted on March 22, 2015 at 9:00 AM Comments comments (0)
Open gym 11-1

Friday 3/20

Posted on March 19, 2015 at 11:25 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength @ 11:00



Friday's WOD:

Front squat (2 sec pause)
5 RM


then


Every 90 seconds for 10 rounds:
...
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Thursday 3/19

Posted on March 18, 2015 at 10:50 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman class @ 7 pm



Weightlifting:

Front squat + jerk
(2+1)

Build to a max


Pick 2 accessories.

Wednesday 3/18

Posted on March 17, 2015 at 11:10 PM Comments comments (0)


WOD:

Deadlift

4x3@95% of 5 RM from 3/6


then


15 minute AMRAP:

6 Power cleans 155/105

8 OH Walking lunges each leg 25/15

10 Hollow rocks


100 KB Swings


Comp:

Follow daily WOD

+

200 double unders


Weightlifting:

Snatch

2 RM


Clean pull (5 sec descent)

4x2@1...

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Tuesday 3/17

Posted on March 16, 2015 at 10:40 PM Comments comments (0)


WOD:

Push press
8 RM, 2x8@90%


then


5 rounds (not for time):

5 Muscle-ups
15 Toes to bar
20 KB Swings


or


5 rounds (not for time):

5 R...
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Monday 3/16

Posted on March 15, 2015 at 10:40 PM Comments comments (0)


WOD:

Back squat (2 sec pause)
8 RM, 2x8@90%


Weighted pull-up
4x5


*2015 Port City CrossFit Open WOD 3*

20-15-10-5
Double KB Front squat
Burpee

RX Male: 53 lb kettlebells (blue)
RX Female:  35 l...
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Friday 3/13

Posted on March 12, 2015 at 10:30 PM Comments comments (0)


Saturday:

Open gym 9-12
WOD @ 10:00
Strength @ 11:00


Friday's WOD:

Deadlift
4x3@90% of 5 RM from 3/6

*Don't go over your percentage!  It will get heavier next week.  If you didn't set a 5 RM last week, work up in sets of 3, to a challening set.
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Thursday 3/12

Posted on March 11, 2015 at 10:30 PM Comments comments (0)



*No Community WOD tonight!  It will be back next week!*

Open gym
7-11 am
2-8 pm

Strongman class @ 7 pm



Weightlifting:

Front squat + Jerk

(2+1)

-Max, then 3@85%


 

Jerk drive

6x2@105%

(Hold...

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Wednesday 3/11

Posted on March 10, 2015 at 10:05 PM Comments comments (0)


WOD:

Front squat  (2 sec pause)
5 RM, 2x5@90%


OTM 12 min:
2 Hang cleans (from power position)
-Start around 75%; work up as technique allows


Complete 4 rounds:
Max rep dead-hang pull-up
1 Sled push

90 KB swings (break up th...
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Tuesday 3/10

Posted on March 9, 2015 at 10:20 PM Comments comments (0)



WOD:

Push press
8 RM, 2x8@90%

*Beat last week by 5 lbs.  If you missed last week, work up slowly to a heavy set of 8.


then

For quality (not for time):
10-9-8-7-6-5-4-3-2-1

Handstand push-up  (scale with KB strict pres...
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