Thursday, September 30, 2010

Friday, October 1, 2010

Front Squat

rest 90 seconds

4 rounds resting 1 minute between each round:
10 Squat Clean
15 GHD sit-ups
400m run
Scoring is your slowest round.
No stopping during the round, thats what the 1 minute is for. Chose an appropriate weight on the squat clean; a weight that requires work BUT will not have you resting throughout the set of 10.
good squat clean

Thursday, September 30, 2010


5 Sets of 5 @ 70% of 1 Rep Max

resting no more than 90 sec in between sets

For time:

4 Rounds

20 Ring Dips

10 Goblet squats (2 pood/1.5 pood)

400m run

Wednesday, September 29, 2010

Wednesday, September 29, 2010

Part 1:

In 10 minutes 2-RM Clean (Power or Hang) & Burpees:

Use the first 2 minutes to warm up with bar or lightweight then proceed to work toward your 2-RM. After finding your 2-RM, use the remainder of the 10 minutes to perform Burpees for max reps. Ex: It takes 7 minutes to acheive a 215lb. 2-RM and in 3 minutes you performed 50 Burpees then your score is 265.

rest 90 seconds

Part 2:

Max Reps
4 min Air Squats
rest 30 sec
3 min Pushups
rest 30 sec
2 min Situps
rest 30 sec
1 min Muscle-ups

Add Part 1 & Part 2 and post your results

**New On-ramp Program Begins Monday October 11th**

For those of you who may be interested in starting here at Port CrossFit; Our on-ramp program is a 12 class program teaching all major fundamentals of crossfit. The program will meet 3 days a week for four weeks. Spots are limited, Call today to sign up.

Monday, September 27, 2010

Tuesday, September 28, 2010

Row 1000m

For Time:
Deadlift @ 70-75% of 1-RM
C2B Pullups
SDLHP (1.5 pood/1pood)

Monday, September 27, 2010

4 Sets
Push Press x 5
Rest 90 Seconds
10 Min AMRAP:
10 x 30"/24" Box Jump
10 Pullups

Friday, September 24, 2010

Friday, Sept 24, 2010

Take 10 - 12 min to find 1-RM of Split Jerk
rest 2 min

3 Rounds:
Counting your reps take 1 min at each station:
Thruster (95 lb/75 lb)
Double Unders (best unbroken string of D.U in a min)
Kettlebell Swings (1.5 pood/1 pood)
GHD Sit-ups
rest 1 min

Wednesday, September 22, 2010

Thurs, September 23, 2010

10 Ring Pullups
15 Squat
Rest 2 min
10 Ring Dip
15 Box jump
Rest 2 min
5 Muscle-up
5 Snatch (70% 1-RM)

Some Words of Advice: Might be best not to let yourself get into this position

Wed, September 22, 2010

The Ladder...

1 min on
1 min rest
1 min on
50 sec rest
1 min on
40 sec rest
1 min on
30 sec rest

..... "ladder" your rest down to 10 seconds then work your way back up to one min rest with 10 second increments..

Monday, September 20, 2010

Tuesday, Sept 21, 2010

Its a good day for Cleaning...

For 25 minutes; every minute on the minute
3 Power Clean (First 15 min)
3 Clean & Press (Final 10 min)

Be sure to keep proper form throughout the entirity of this workout. The repetition of the exercise will lead to perfecting the movement. FORM IS CRITICAL! If your form begins to lagger then lower the weight.

Sunday, September 19, 2010

Monday, September 20, 2010

Warm-up for 10 minutes on the rower

For Time:
100 Squats
90 Double Unders
80 Anchored Sit-ups
70 Push ups
60 Wall Balls (20lb./14lb.)
50 Burpees
40 SDLHP (1.5 pood/1 pood)
30 Knees-to-Elbows
20 Pullups
10 Handstand Pushups

Friday, September 17, 2010

Friday, Sept 17, 2010

3 Push Jerk 70% of 1 RM
For 1o min on the min every minute

For Time:
10 Muscle-up
200m run
8 Muscle-up
400m run
6 Muscle-up
600m run
4 Muscle-up
400m run
2 Muscle-up
200m run

*If unable to perform muscle-up; 1 Muscle up=2 dip & 2 pull-ups

Thurs, Sept 16, 2010

taking no more than 90 seconds between sets
Rest 2 min

3 Rounds for time:
30 Wall Balls (20 lb/14 lb)
20 SDLHP (1.5 pood/1 pood)
10 Overhead Squat (95 lb./65 lb.)

Deadlift Battlewounds; Good Pull Chris

Wednesday, September 15, 2010

Wednesday, Sept 15, 2010

Practice Pistol squats for 10 minutes making sure you are rotating legs equally.

8 minutes of barefoot jump-rope

8 minute AMRAP:
5 Handstand push-ups
5 Goblet Squats (2 pood)
10 box jumps

If unable to perform HSPU or Goblet Squats with 2 pood, then be sure to modify accordingly.

Nasty Pistol Squats!!

Monday, September 13, 2010

Tuesday, Sept 14, 2010

Snatch 60% 1RM, Bench Press 80% - 100% BW, Pull-up (strict), Ring Dip
Resting no more than 1min30s rest between rounds

Rest 3+ hours

Take distance from last weeks 20 minute time trial; Beat your distance in less than 20 minutes

Mid-Hang Snatch Work. Rep 1 good form, Rep 2 shows the importance of knowing when and how to bail.

Monday, September 13, 2010

4 Rounds:
rep1: Deadlift
rep2: Deadlift & Shrug (Explosive as if you were going to clean)
rep3: Deadlift & Shrug (Same as rep 2)
rep4: Clean
rep5: Clean
rep6: Clean & Press
rep7: Clean & Press
Rest 2 min between Rounds
Weight should be so that all reps are connected having no rest in between.

Rest 3 min

3 Rounds for time:
5 Deadlift 70% of 1RM
10 Pullups
20 Burpees
40 Double Unders
1RM = 1 rep max
2 min rest between rounds. Highest time of all 3 rounds is your score.

Friday, September 10, 2010

Saturday, September 11, 2010

" Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

•1 mile Run
•100 Pull-ups
•200 Push-ups
•300 Squats
•1 mile Run
For time.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it

Friday, September 10, 2010

A highly recommended site MobilityWod. Kelly Starrett is posting some great material, so take it in. We will be posting a link to the mobility wod on a daily basis for you to check out.

Workout of the Day:
Five rounds for time of:
Kettlebell Swings x 25 reps
Single-Arm DB Snatch + 2 Lunge Steps (with DB overhead) x 10 reps (i.e., 10 snatches, 20 steps)
Run 400 Meters

Thursday, September 9, 2010

Thurs, Sept 9, 2010

Run: 20 minute time trial

Record distance and save

Rest 5 minutes

3 Sets each exercise:
15 back ext
15 Bench Press - 70% of BW
15 Back squats w/ BW
15 Pull-ups

*BW - Body Weight

Few Key Points of backsquat: Weight in heels, Chest up, Full Depth below 90 degrees, butt goes down and back, Knees do not track passed toes.

Tuesday, September 7, 2010

Wed, September 8, 2010

Push Press
1m30s rest in between sets

2 rounds:
15 Kettle-bell swings (1.5 pood/1 pood)
10 GHD sit-ups
15 supermans

3 Rounds for Time:
400m run
15 knees-to-elbows followed by 10 pull-ups (pull-ups must be connected to knees-to-elbows)
10 ground-to-overheard (95 lb./75 lb.)

Ground-to-Overhead can be done according to your preference; Clean & Press, Clean & Jerk or Snatch.

Tuesday, Sept 7, 2010

3 Rounds:
Hold L-sit for max seconds taking 1 minute between sets
(if unable to hold L-sit then hold plank pose for 1 minute each round)

Rest 2 min

Take 10 minutes to work to your 1 rep max of power clean

Rest 2 min

3 rounds:
30 seconds each station with ongoing clock for max reps
Wall Balls (20lb./14lb.)
Ring Dips
Double Unders
Box Jumps (24 in./20in.)

2min 30 sec rest between rounds
Add total reps at end of workout

Workout influenced by OPT

Thursday, September 2, 2010

Friday, Sept 3, 2010

Five sets of:
Ring Dips – as many unbroken, full range of motion as possible
Rest 60 seconds
Ring Rows – as many unbroken, rigid plank position, full range of motion as possible
Rest 60 seconds

and then,

Three sets for time of:
50 Double Unders
Sprint 200 Meters
50-Yard Sled Pull
Rest 2 minutes

Mobility WOD

Wednesday, September 1, 2010

Thurs, September 02, 2010

Workout of the Day:

Deadlift – Find your new one-rep max in five attempts or less.
(Maintain perfect posture and mechanics throughout the lift, or the lift does not count.)
and then,
For max reps:
45 seconds of Deadlift (use 70% of today’s 1-RM)
45 seconds of Rest
45 seconds of Handstand Push-Ups
45 seconds of Rest
30 seconds of Deadlift
30 seconds of Rest
30 seconds of Handstand Push-Ups
30 seconds of Rest
15 seconds of Deadlift
15 seconds of Rest
15 seconds of Handstand Push-Ups

and then,
Complete 100 Double-Unders for time.