WOD:

4 rounds: (Rest as needed between rounds)

3 Bench presses @80-85% (2 sec pause at chest)

5 single arm DB rows each arm

 

then

 

“Helen”

3 rounds for time:

400 m Run

21 KB swings 72/53 (overhead)

12 pull ups

 

Weightlifting:

Snatch

4×3@85%

 

Clean and jerk

4x (3+1)@85%

 

Clean pull

5×2@95%

(8 sec descent)

 

Press variation of your choice

 

 

WOD:

5 rounds: (Rest as needed between sets)

3 Front squats @ 80% (1 sec pause)

5 Barbell RDLs (use a challenging but doable weight)

 

then

 

Run 1 mile

30 Toes to bar

30 Power snatches 95/65

30 Burpees

Run 1 mile

 

Weightlifting:

Back squat

5×3@85%

 

Jerk (from rack or blocks)

4×3@85%

 

Snatch pull

5×3@95%

 

Good morning

4×5

 

Friday:

Normal hours

 

Saturday:

Open gym 9-12

Community WOD @ 10:00

 

Sunday:

Closed

 

Friday’s WOD:

Bench press

4×5@75-80% (2 sec pause at chest)

 

Barbell Bent over row

4×5

(Follow each set of bench press with a set of rows)

 

then

 

5 RFT:

10 Pull ups

20 DB snatches 50/30 (10 each arm)

Run 400 m

 

Weightlifting:

OTM 12 minutes:

1 Power snatch @ 75%

 

OTM 12 minutes

1 Power clean and jerk @ 75%

 

RDL

4×5

 

 

Open gym

7-10 am

2-8 pm

 

Weightlifting @ 5:30 pm

Strongman @ 7:00 pm

 

Weightlifting:

Front squat

5×2@85%

 

Snatch

4×3@85%

 

Clean and jerk

4x (3+1)@85%

 

Clean pull

5×3@95%

 

Good morning

4×5

WOD:

4 rounds: (Not for time. Rest as needed.)

8 Push presses@75%

8 Strict Pull-ups (add weight, if possible)

 

then

 

For time:

15 Clean and jerks 135/95

Run 400 m

12 Clean and jerks 155/105

Run 400 m

9 Clean and jerks 175/115

Run 400 m

6 Clean and jerks 195/135

Run 400 m

3 Clean and jerks 215/155

Run 400 m

*Any variation of clean and jerk is acceptable. Scale this workout so that your starting clean and jerks are relatively light and allow you to move quickly. Finish the last round with a weight that is challenging but doesn’t cause you to lose position.

 

Weightlifting:

Snatch

3 waves:

3@80%

2@85%

1@90%

 

Clean and jerk

3 waves:

3+1@80%

2+1@85%

1+1@90%

 

Snatch high pull

4×3@95%

 

Clean deadlift

4×3@105%

 

 

 

Join us this Saturday 4/15 at 10 am for Community WOD!  Bring a friend or family member for a workout that can be scaled to any ability level!

 

WOD:

Back squat (2 sec pause in bottom)

3×8

*Add 10-15 lbs from last week.

 

Sumo stance KB RDL

3×8

*Perform these between sets of squats.

 

Tabata interval:

Push up

Air squat

Kettlebell swing

Assault Bike

 

Weightlifting:

Back squat

3 waves:

3@80%

2@85%

1@90%

 

Power snatch

3×2@75%

 

Power clean and power jerk

3x (2+2)@75%

 

Snatch deadlift

4×3@105%

 

Good morning

4×5

One of the greatest things about the community of CrossFit is meeting great people… one of the hardest things is saying goodbye. Prince Nwagbara, thank you for your loyalty and commitment to Port City CrossFit, you will truly be missed. If you ever decide to move back or come visit, you always have a gym home! Best of luck to you in your future endeavors.

 

Saturday:

Open gym 9-12

WOD @ 10 am

Weightlifting @ 10 am

 

Sunday:

Open gym 11-1

 

WOD:

Bench press

4×5@75% (2 sec pause at chest)

 

Barbell Bent over row

4×5

*Superset bench and rows together.

 

then

 

5 RFT:

15 Power snatches 95/65

10 Over the bar burpees

 

Weightlifting:

Snatch high pull + power snatch + OH squat

3x (2+2+2)@70%

 

Power clean + Front squat + power jerk

3x (2+2+2)@70%