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

WOD

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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Front Loader

Gulfport CrossFit – CrossFit Metcon (AMRAP – Reps) Teams of 3: AMRAP 7 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes, Then AMRAP 7 50 Front Squats (135/95) 50 Front Squats (155/105) AMRAP Front Squats (185/135) rest 3 minutes...
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Mixed Feelings

Gulfport CrossFit – CrossFit 5rds: Metcon (Time) Every 4minutes 12 Pull Ups 16 Dead Lift (135/95) 14/10 Cal Bikescore is the time for the slowest round Individual 1. Strict Pause Handstand Push-ups AMRAP 2:00, Rest 1:00 Strict Handstand Push-ups AMRAP 2:00, Rest 1:00 Max...
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Denim

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 60 Double Under 30cal Row 15 Overhead Squats (115/80) Individual 1.Muscle-Ups:3 Rounds: 25% of Max, 35% of Max, 45% of Max 2. Overhead Squat: 5×3 Heavy 3. Snatch: 7 Sets (Building...
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Leg Stand

Gulfport CrossFit – CrossFit Back Squat (5×3) 8rds: Metcon (AMRAP – Reps) :20 Back Squats (45/35) Rest :10 :20 Double Unders Rest :10Score Lowest number of Squats and Dubs Individual 8rds :20 DB Snatch (50/35), rest :10 :20 HSPU, rest :10 8rds :20 Calorie Row,...
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Farmers Tan

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 in Teams of 3 200m Farmers Carry (53/35) 50/35 Cal Bike 200m Farmers Carry 75 Wall Ball Shots (20/14)RX plus is allowed on famers carry (70/53)
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Doce

Gulfport CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 4 27/21 Cal Row 21 Power Clean (135/95) 15 Burpee Box Jump over(24/20) AMRAP 4 27/21 Cal Row 21 Power Clean (115/80) 15 Burpee Box Jump Over AMRAP 4 27/21 Cal Row 21 Power Clean (95/65) 15 Burpee Box Jump...
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