9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

Over and Out

Gulfport CrossFit – CrossFit Overhead Squat (Heavy 3) may be scaled to front squat, if needed Metcon (Time) 20 Power snatch (95/65) 20 Burpee Over Bar 20 Overhead Squat (95/65) 20 Burpee Over Bar 20 Squat Snatch Individual 3rds: 10 GH Raise, 20 GHD sit up, 10 Hip Ext, 20 BB...
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Full Circle

Gulfport CrossFit – CrossFit Metcon (Time) 1500m Row 200 Double Unders 1mile RunMay be done in any order Back Squat (EMOM 5: 5 Reps) Heavier than Last week Individual Snatch w/ Pause 2×2, 2×2, 2×2 *increase after each 2×2
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Saturday Partner Wod

Gulfport CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 25: Partner Up 70/50 Cal Row, 70 Burpee Over Bar, 70 Power Clean (75/55) 60/40 Cal Row, 60 Burpee, 60 Clean (95/65) 50/35 cal Row, 50 Burpee, 50 Clean (115/80) 40/30cal Row, 40 Burpee, 40 Clean (135/95) 30/20cal...
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Heart Break Kid

Gulfport CrossFit – CrossFit Weightlifting 4×15 Unbroken Dead Lift 3rds: Metcon (Time) 10 Front Squats (155/105) 20 Pull Ups 50 Double Unders Individual Every 2min for 5rds 25/18 Cal Row+ Max rep Kipping HSPU
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Switch Gears

Gulfport CrossFit – CrossFit 8rds: Metcon (AMRAP – Reps) :20 on :10 off KB Swing (53/35) Bike Sit Ups Shuttle Sprints Core Strength 3rds: :60 Front Plank, 10 Strict T2B, 30 seated Twist 3rds: 15 Wt Sit ups, 20 Lying Leg Lift, 30 plank leg slides
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Sky Hook

Gulfport CrossFit – CrossFit Hang Power Clean (Heavy set of 3) 3rds: Metcon (Time) 20 Hang power Clean (95/65) 20 Front Squats 20 Push press Individual 25min recovery bike or row
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Half and Half

Gulfport CrossFit – CrossFit Metcon (Time) 8 Rounds with a partner 400m Row 200m Sandbag Run (50/35) Individual 1) Strict HSPU 17 reps, rest :60/ 15 reps, rest :45/ 13 reps, rest :30 11 reps, rest :15/ 9 reps 2) Midline 2min L Sit, 2min L Hang, 2min GHD Hold
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Three 30

Gulfport CrossFit – CrossFit Back Squat (EMOM 5: 5 reps) Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 DB Snatch(50/35) 30 Box Jumps (24/20) 30 Toes to Bar Individual Snatch w/ pause @ knees 2×2, 2×2, 2×2 increase after 2 sets
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Free Bird

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 20 7 KBS (70/53) 7/5 cal Bike 7 Burpees Individual 1) Every 2min for 7rds 10 C2B pull ups, 3 Hang Squat Snatches 2) Dead Lift: 3×20 Unbroken
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Three Cheers

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run …...
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