Announcements
Looking for a new Wodify picture?
Check out our new shared photo drive!
https://drive.google.com/drive/folders/1uXB3QG85jCF5cLyr9evJ-aJXHKBg1AW8?usp=sharing
This will be updated weekly with new photos!
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/
The Port
Warm-up
Plate Shoulder Warm-Up and Stretching
+ Thoracic Spine Opening and Mobility
+ 1 Round:
100m Run
:20 HS Hold or Plank Hold
8e Half-Kneeling Strict Press or 12 BB Strict Press
100m Run
5 HSPU Negatives or Hover Push-Ups
8e Half-Kneeling Strict Press or 12 BB Push Press
100m Run
Strength
Push Press (Find a New 1RM)
Burn Strength
TABATA HS Hold or OH Plate Hold
Rest 3:00
TABATA Wall-Sit
:20 Work / :10 Rest X 8 Rounds
Workout
AMRAP 4:
4 Box Jump Overs
2 Strict HSPU
4 Kipping HSPU
100m Run
Rest 1:00 X 4 Rounds.
Score is Reps per Round. 100m = 100 reps.
Chuck, Scot
