The Port – CrossFit Warm-up Warm-up (No Measure) 2:00 on any machine + 3 Rounds: 10 Sit-Ups 10 Wall-Balls 10 Push-Ups + Full Body Joint Mobility WOD Metcon (6 Rounds for reps) 2 Round [...]
The Port Warm-up 3 Rounds: 4 Burpee Step-Ups 6 Upright Rows 8 Muscle Cleans 10 Kip Swings Gymnastics Skill Work Choose one of the following for your EMOM X 6 A. 4 Kip Swings + 2 Kipping Pull-Ups [...]
The Port It’s time for another bi-monthly update on what you can expect from the programming side of things in class! January and February were full of skill work, skill sessions, and a lot [...]
The Port Warm-up :30 Banded March 10 Banded Air Squats 10t Spiderman Rotations :30 Hollow Banded March 10e Banded Clamshells 10t Iron Crosses 8 Hanging Knee Raise 8 Kip Swings 8 Kipping Knees to [...]
The Port Warm-up 2:00 Bike + 3 Rounds: 10 Scap Pull-Ups 10 Banded Good Mornings 10t Cossack Squats + Coach-led Lat + Hamstring Mobility Work Strength EMOM X 10: Min 1: TnG Sumo Deadlifts* Min 2: [...]
The Port Warm-up 2:00 in Z1 + TABATA (:20 work / :10 rest) Air Squats Push-Up with Side Rotation Ring Row Reverse Lunges + Wrist and Shoulder Rotational Drills w/ a 5# plate. WOD “No [...]
The Port Warm-up “Roxanne” Warm-Up + PVC Shoulder Warm-Up and Mobility Strength Snatch EMOM x 9; Building. Choose 1 of 3 Options for your EMOM: A. 1 Hang Power Snatch + 1 Snatch [...]
The PorT Warm-up 3 Rounds; increasing intensity. 12/10 Cal Row 25 Single or Double Unders Hamstring Mobility + 10 Good Mornings 10 Glute Bridges 10 Seated Leg Lifts 5e Single-Leg Deadlifts 5e [...]
