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

WOD

Snatch and Isabelle

Gulfport CrossFit – CrossFit Power Snatch Isabel (Time) For Time: 30 Snatches, 135# / 95# Individual 1) Power Snatch 3@50%, 3@55%,2@60%,2@65%,1@70%,1@75% 2) Back Squat: 2rds 5@78%, 3@82%, 1@86% 3) Muscle Up: 3rds 40% of max, 30%of...
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100 Proof

Gulfport CrossFit – CrossFit Metcon (Time) in Teams of 3 70/50cal Bike 100 Box Jump Overs 100 Wall Ball Shots 100 Pull Ups 100 Wall Ball hots 100 Box Jump Overs 70/50cal Bike Extra 3rds: 15ea Med Ball Hits 3rds: 10 Zottman Curls+ 10 DB Skull Crushers
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Double or Nothing

Gulfport CrossFit – CrossFit Skill Wall Squat Therapy Practice 3rds: Metcon (Time) 75 Double Unders 50 Air Squats 15 Power Clean (135/95)
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Knotted Up

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 200 Run 2 Rope ClimbsLet’s learn to climb today!
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Freedom Sauce

Gulfport CrossFit – CrossFit Metcon (Calories) AMRAP 3 21 OHS (95/65), 21 Burpee OB, Max cal Row AMRAP 3 18 OHS(115/80), 18 Burpee OB, Max cal Row, AMRAP 3 15 OHS (135/95), 15 Burpee OB, Max cal Row AMRAP 3 12 OHS (155/105), 12 Burpee OB, Max cal Rowrest 3min between rounds...
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Dead Lift & Flat Tire

Gulfport CrossFit – CrossFit Deadlift (Heavy Set of 5) Metcon (Calories) Teams of 3, 12min EMOM a) 10 Dead Lift (225/155) b) 20 Ab Mat Sit Ups c) Max Cal Bike Individual 1) Strict HSPU (3rds) 40% of max unbroke, 30% of max UB, 20% of max UB 2) 75 Weighted Hip...
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October 16

Gulfport CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Individual Snatch: EMOM 12 (3rds) min1:2@70%,...
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Friend Zone

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 with a Partner 10/8 Calorie Bike 10/8 Calorie Row 10 KB Swings (53/35) *One partner completes a full round, then switch Individual 1) 5rds: 1min Light Row+ 40% of max rep Kipping HSPU 2) Hang...
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Turn and Burn

Gulfport CrossFit – CrossFit Back Squat (3×5) 2rds: Metcon (Time) 400m Run 30 Thrusters (65/45)
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