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WOD

October 23

Gulfport CrossFit – CrossFit Metcon (Weight) 15min, Every 30sec 1 Dead Lift Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Ball Slam(50/30) 10 Deficit...
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October 22

Gulfport CrossFit – CrossFit Back Squat (2×20) Shoulder Press 4×4 6rds: Metcon (Time) 15 Russian KB Swing (70/53) 25 Double unders Individual -3×30 Calf Raises+...
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October 19

Gulfport CrossFit – CrossFit Power Clean (5×2) Metcon (Time) 9-6-3 Stone to Shoulder (130/90) Rope Climb 15 cal Bike Individual -3x 15 DB Reverse Fly+...
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October 17

Gulfport CrossFit – CrossFit Athlete’s Choice Spend 30min Working on Any Skills, Weaknesses, Core, or Personal Needs Reverse Hyper, Lying Hip Thrust, Band Walks, GHD...
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October 15

Gulfport CrossFit – CrossFit Back Squat (3×3) Extra: Shoulder Press 3×7 Metcon (Time) 30 Cal Bike 30 Thrusters (115/80) 30 Cal Row Individual -4×10 Plate...
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October 12

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 DB Hang Power Clean(2×50/35) 10 Ring Dips DB Walking Lunge (2×50/35) Run...
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