WOD – Saturday 9/1

September 1st has always been a natural time to reflect on the year so far, to celebrate the goals you have achieved or determine whether or not you are on your way to reaching that goal still [...]

WOD – Friday 8/31

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 deadlifts 10 hang power cleans 10 front squats Mobility Front squat and front rack mobility Strength Squat clean – perform 2 to 3 reps at [...]

WOD – Thursday 8/30

Warm-up Spend 2 minutes in Z1 Spend 10 minutes having fun 3 rounds of increasing intensity 200m run 15 wall balls Mobility Quick joint mobility session Partner WOD “Act of War” 35 min [...]

WOD – Wednesday 8/29

Warm-up Spend 2 minutes in Z1 Then, coach led warm-up with barbell Mobility Hamstring, front rack, and thoracic spine mobility Strength Clean and jerk – 1.1. Complete 5 clusters @85% of [...]

WOD – Tuesday 8/28

Wodify was a mess for almost the entire day yesterday, so if you didn’t get a chance to enter your data for the total I would take some time to do so. Also, if you PRed one or all of your [...]

WOD – Monday 8/27

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 deadlifts 10 hang muscle cleans 10 strict press 10 back squats Mobility Full class mobility session Strength/WOD CrossFit Total Find a 1RM for each [...]

WOD – Sunday 8/26

Warm-up The Port rowing warm-up 10 hard pulls rowed at each Just arms Arms and hips Arms, hips and 1/2 leg drive Full pulls After each row, come off rower and complete a stretch; spiderman, [...]

WOD – Saturday 8/25

Warm-up Spend 2 minutes in Z1 Then, 2 to 3 rounds 10e SL RDL’s 10t walking lunges 10 RKBS Mobility Posterior chain prep for strength Strength Deadlift – 3×3; AHAP Low volume, [...]

WOD – Friday 8/24

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 5 strict pull-ups or ring rows 10 push-ups 15 air squats 20 sit-ups Mobility Long stretch session to prep for the clean and jerk Strength A1. Hollow [...]

WOD – Thursday 8/23

Warm-up Spend 2 minutes in Z1 Then, PVC mobility The Port Snatch Warm-up w/emphasis on the squat Strength 10 min squat snatch EMOM Min 1 through min 5 – 2 reps, not TnG Min 6 through min 10 [...]

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