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WOD

22
Oct

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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21
Oct

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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19
Oct

October 20

Gulfport CrossFit – CrossFit Metcon (Time) Partner WOD 100m Row Partner Sled Push 80 KB Swing 100m Row Partner Sled Push 60 Toes to Bar...
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18
Oct

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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17
Oct

October 18

Gulfport CrossFit – CrossFit Sumo Stance Box Squat (6×3) Close Grip Bench Press 3×3 Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 Single Arm...
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16
Oct

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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15
Oct

October 16

Gulfport CrossFit – CrossFit Pause Dead Lift (4×8) 3xMax Rep Chin Ups 4rds: Metcon (Time) 10 Burpee Plate Hops (45) 20 Ring Rows 40 Double...
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14
Oct

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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