New Members

Get Started

the way we do it

Get in the best shape of your life at The Port by joining our community.  Start with our one-on-one consultation.

Sign up for a free consult


*

*





WOD

Friday – 6/18

The Port

Warm-up

3 Rounds w/ a focus on jump rope and double under technique:

:30 Jump Rope
10 Strict Press
10 Tall Jumps
:30 Row
+ Banded Shoulder Mobility Drills

:30 Jump Rope
10 Tall Jumps
10 Push Press
:30 Row
+ Shoulder Stretches w/ Bar on the Rig

:30 Jump Rope
10 Tall Jumps
10 Push Jerks
:30 Row
+ Leg Swings, Ankles/Calf Mobility

Strength

Push Press (5 X 5 Between 75-85% )

Last set is a Max Effort Set.

Look back to 5/17 and the goal is to go heavier this week.

Burn Strength

EMOM X 10:
Min 1: 10 Russian KBS + 5 Box Jumps
Min 2: 8 DB Push Press

Workout

50 – 50 – 50 – 50
Double Unders
40 – 30 – 20 – 10
Cal Row
10 – 10 – 10 – 10
Push Jerk (155/105)(135/95)

Burn WOD

4 Rounds:
20 Mountain Climbers
25/20 Cal Row
8e DB Hang Clean and Jerk


Paul

red-tug-main3x
CrossFit Journal: The Performance-Based Lifestyle Resource

follow us on

© The Port LLC. ALL RIGHTS RESERVED.

Start typing and press Enter to search