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WOD

3
Jul

Fourth of July

Gulfport CrossFit – CrossFit Metcon (Time) With a Partner 100 Russian KB Swings 80 Partner Wall Ball Shots (20/14) 40 Burpees 30 Power Clean/ Dead...
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2
Jul

7/3

Gulfport CrossFit – CrossFit Shoulder Press Performance: 5,4,3,2,1+ Fitness: 5×5 Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Toes to Bar 10 Shoulder Press(135/95)...
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1
Jul

7/02

Gulfport CrossFit – CrossFit Weightlifting PERFORMANCE GROUP -Squat Snatch 8×2, rest :90 -Power Clean 6×2, rest :90 -Front Squat 4×4, rest :90 Fitness Groups -Clean...
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30
Jun

7/1

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds) With a 30min Running Clock… Row 2000m then, Max Rounds of: 100m Farmers Carry (70/53) 50m Barbell...
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29
Jun

6/30

Gulfport CrossFit – CrossFit 10rds: Metcon (Time) 5 Strict Pull Ups 10 Bar Dips 15 Barbell Row (95/65) Rest :60 5rds: Metcon (No Measure) 20...
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28
Jun

6/29

Gulfport CrossFit – CrossFit Weightlifting Barbell Glute Birdge 3 sets to build, then 4×6-8 Heavy Metcon (AMRAP – Reps) In 12 Minutes 50 Wall Balls(20/14)...
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25
Jun

6/26

Gulfport CrossFit – CrossFit Bench Press (5,4,3,2,1+) Shoot for a New PR! Metcon (No Measure) EMOM 20 A)15 Hollow Rocks B)12 Ring Rows C)10 Box...
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24
Jun

6/25

Gulfport CrossFit – CrossFit Back Squat (3,3,3,3,3,1) %=50,60,70,80,85,90 Movement Prep A)Snatch/ Snatch Dead Lift 3×3 B)T2B 3×3-5 C)Wall Ball Shots 2×10 Metcon (AMRAP – Rounds...
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